Filter Free Friday Fri, 14 Aug 2026 03:00:01 -0400 https://www.buzzsprout.com/1956333 en-us © 2026 Filter Free Friday yes 81359eb1-64cb-545b-80e2-9d3456b88946 filterfreefridaypod@gmail.com Britany Williams episodic false Filter Free Friday is a podcast by global fitness trainer Britany Williams, where she serves up unfiltered relatable advice and laughter to help you realize the distance between the life you want to live and the life you're currently living isn't nearly as big as you think. Join her every Friday as she dishes out tough love, funny banter and the go-getter motivation you didn't even know you needed.

]]> Buzzsprout (https://www.buzzsprout.com) Filter Free Friday, Britany Williams Britany Williams filterfreefridaypod@gmail.com https://storage.buzzsprout.com/tf9yhnkhldzc9p7a8jonny456mh9?.jpg Filter Free Friday https://www.buzzsprout.com/1956333 How To Balance Running and Gym Workouts - Common Mistakes to Avoid How To Balance Running and Gym Workouts - Common Mistakes to Avoid Can you run and strength train at the same time without sacrificing your progress? 

In this episode, Britany breaks down how to balance running and gym workouts, whether your goal is to become a better runner, build muscle, or do a little bit of both.

Britany covers the biggest mistakes runners make with strength training, why running alone won’t build muscle, how slow runs and interval training can help you run faster, and how many strength workouts runners actually need. Plus, she explains how to prevent overtraining, burnout and injury!

Click HERE for a 7-day free trial of Britany's Ignite Running program on the Sweat app.

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]]> Can you run and strength train at the same time without sacrificing your progress? 

In this episode, Britany breaks down how to balance running and gym workouts, whether your goal is to become a better runner, build muscle, or do a little bit of both.

Britany covers the biggest mistakes runners make with strength training, why running alone won’t build muscle, how slow runs and interval training can help you run faster, and how many strength workouts runners actually need. Plus, she explains how to prevent overtraining, burnout and injury!

Click HERE for a 7-day free trial of Britany's Ignite Running program on the Sweat app.

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]]> Buzzsprout-19638148 Fri, 14 Aug 2026 00:00:00 -0700 2379 full false Nutrition For Real Life Part 4: Which Supplements Are Actually Worth Buying? Nutrition For Real Life Part 4: Which Supplements Are Actually Worth Buying? Wondering what supplements you actually need and which are a waste of your money?

Whether you're trying to lose fat, build muscle, or simply get healthier, this episode answers the most common questions about protein powder, creatine, electrolytes and hydration powders, pre-workout, BCAAs and fat burners (and GLP-1 medications while we're at it!)

Britany discusses what works, what doesn't, and why supplements should support (not replace) the fundamentals of good nutrition and strength training.

She explains how to choose reputable brands, how to take supplements for more efficacy and least digestive distress, and simplifies the process.

In This Episode

  •  Is protein powder actually necessary? 
  •  Whey protein vs soy protein vs collagen protein (and all the other popular kinds too!) - which is best? 
  •  How and when to take creatine? Does creatine damage the kidneys and cause bloating?
  •  Do electrolyte drinks and hydration powders really work? 
  •  Are BCAAs and pre-workout really worth it? 
  •  Will fat burners speed up my weight loss journey?
  •  Where GLP-1 medications fit into a healthy lifestyle 
  •  How to choose safe, high-quality supplements 
  •  Which supplements are actually worth buying

ENTER THE GIVEAWAY (US-residents only)

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]]> Wondering what supplements you actually need and which are a waste of your money?

Whether you're trying to lose fat, build muscle, or simply get healthier, this episode answers the most common questions about protein powder, creatine, electrolytes and hydration powders, pre-workout, BCAAs and fat burners (and GLP-1 medications while we're at it!)

Britany discusses what works, what doesn't, and why supplements should support (not replace) the fundamentals of good nutrition and strength training.

She explains how to choose reputable brands, how to take supplements for more efficacy and least digestive distress, and simplifies the process.

In This Episode

  •  Is protein powder actually necessary? 
  •  Whey protein vs soy protein vs collagen protein (and all the other popular kinds too!) - which is best? 
  •  How and when to take creatine? Does creatine damage the kidneys and cause bloating?
  •  Do electrolyte drinks and hydration powders really work? 
  •  Are BCAAs and pre-workout really worth it? 
  •  Will fat burners speed up my weight loss journey?
  •  Where GLP-1 medications fit into a healthy lifestyle 
  •  How to choose safe, high-quality supplements 
  •  Which supplements are actually worth buying

ENTER THE GIVEAWAY (US-residents only)

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]]> Buzzsprout-19569825 Fri, 31 Jul 2026 00:00:00 -0700 3503 full false Nutrition for Real Life Part 3: Why You Can't Stick to Healthy Eating (And How to Fix It) Nutrition for Real Life Part 3: Why You Can't Stick to Healthy Eating (And How to Fix It) If you know what you should be eating for a healthy lifestyle, but aren't sure how to stay consistent, meal prep, manage your meals AND your kids' meals... this is the episode for you.

In part 3 of the Nutrition For Real Life series, Britany answers the most common nutrition questions from listeners, including how to lose weight without tracking calories, manage cravings, meal prep with a busy schedule, navigate family meals, overcome fat loss plateaus, and enjoy treats without sabotaging progress.

In This Episode

  •  How to lose weight without counting calories or tracking macros 
  •  Why you're always hungry (and how to fix it) 
  •  How to stop late-night snacking and manage cravings 
  •  Easy meal prep tips for busy women 
  •  Simple ways to eat more protein and vegetables 
  •  How to eat healthy with picky kids or a partner who isn't on board 
  •  What to do when fat loss plateaus 
  •  How to enjoy vacations, desserts, and social events while still reaching your goals

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]]> If you know what you should be eating for a healthy lifestyle, but aren't sure how to stay consistent, meal prep, manage your meals AND your kids' meals... this is the episode for you.

In part 3 of the Nutrition For Real Life series, Britany answers the most common nutrition questions from listeners, including how to lose weight without tracking calories, manage cravings, meal prep with a busy schedule, navigate family meals, overcome fat loss plateaus, and enjoy treats without sabotaging progress.

In This Episode

  •  How to lose weight without counting calories or tracking macros 
  •  Why you're always hungry (and how to fix it) 
  •  How to stop late-night snacking and manage cravings 
  •  Easy meal prep tips for busy women 
  •  Simple ways to eat more protein and vegetables 
  •  How to eat healthy with picky kids or a partner who isn't on board 
  •  What to do when fat loss plateaus 
  •  How to enjoy vacations, desserts, and social events while still reaching your goals

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]]> Buzzsprout-19505947 Fri, 17 Jul 2026 00:00:00 -0700 4156 full false Nutrition for Real Life Part 2: What to Eat for Fat Loss, Muscle Gain & Better Health Nutrition for Real Life Part 2: What to Eat for Fat Loss, Muscle Gain & Better Health If you've ever wondered whether carbs are actually bad, how much protein you really need, or why you're constantly hungry despite trying to "eat healthy," this episode is for you.

In Part 2 of the Nutrition for Real Life series, Britany breaks down the real role of protein, carbs, and fat and why protein is the one nutrient most women need more of. You'll learn how your nutrition should change based on your goal, whether that's fat loss, muscle gain, or simply feeling healthier and stronger as you age. 

In This Episode We Discuss:

  • Why most women aren't eating enough protein 
  • The truth about protein, carbs, fat, and fiber
  • How to eat for fat loss, muscle gain, or maintenance 
  • How to improve your nutrition without tracking macros or counting calories

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]]> If you've ever wondered whether carbs are actually bad, how much protein you really need, or why you're constantly hungry despite trying to "eat healthy," this episode is for you.

In Part 2 of the Nutrition for Real Life series, Britany breaks down the real role of protein, carbs, and fat and why protein is the one nutrient most women need more of. You'll learn how your nutrition should change based on your goal, whether that's fat loss, muscle gain, or simply feeling healthier and stronger as you age. 

In This Episode We Discuss:

  • Why most women aren't eating enough protein 
  • The truth about protein, carbs, fat, and fiber
  • How to eat for fat loss, muscle gain, or maintenance 
  • How to improve your nutrition without tracking macros or counting calories

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]]> Britany Williams Buzzsprout-19364383 Fri, 03 Jul 2026 00:00:00 -0700 3247 full false Nutrition For Real Life Part 1: How to Lose Fat Without Ruining Your Metabolism Nutrition For Real Life Part 1: How to Lose Fat Without Ruining Your Metabolism If you've ever wondered why weight loss gets harder the longer you diet, why every expert seems to have a different answer, or whether you really need to count calories to lose fat, this episode is for you.

In Part 1 of this 4-part nutrition series, Britany breaks down the foundation of fat loss: calorie deficits, metabolism, metabolic adaptation, and why preserving muscle matters just as much as losing weight. 

She also explains why crash diets backfire, how popular diets actually work, and what women in perimenopause and menopause need to know about fat loss.

In this episode, we discuss:

  •  What a calorie deficit actually is 
  •  The 4 ways your body burns calories 
  •  Why daily movement matters more than most people realize 
  •  Metabolic adaptation and why weight loss slows over time 
  •  Why bigger calorie deficits aren't always better 
  •  How keto, intermittent fasting, paleo, and other diets really work 
  •  The difference between weight loss and fat loss 
  •  Why preserving muscle is critical during a fat-loss phase 
  •  How strength training supports fat loss 
  •  The role of muscle in metabolism and long-term success 
  •  Fat loss during perimenopause and menopause 
  •  Why aggressive dieting often backfires

Mentioned in the podcast:

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]]> If you've ever wondered why weight loss gets harder the longer you diet, why every expert seems to have a different answer, or whether you really need to count calories to lose fat, this episode is for you.

In Part 1 of this 4-part nutrition series, Britany breaks down the foundation of fat loss: calorie deficits, metabolism, metabolic adaptation, and why preserving muscle matters just as much as losing weight. 

She also explains why crash diets backfire, how popular diets actually work, and what women in perimenopause and menopause need to know about fat loss.

In this episode, we discuss:

  •  What a calorie deficit actually is 
  •  The 4 ways your body burns calories 
  •  Why daily movement matters more than most people realize 
  •  Metabolic adaptation and why weight loss slows over time 
  •  Why bigger calorie deficits aren't always better 
  •  How keto, intermittent fasting, paleo, and other diets really work 
  •  The difference between weight loss and fat loss 
  •  Why preserving muscle is critical during a fat-loss phase 
  •  How strength training supports fat loss 
  •  The role of muscle in metabolism and long-term success 
  •  Fat loss during perimenopause and menopause 
  •  Why aggressive dieting often backfires

Mentioned in the podcast:

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]]> Britany Williams Buzzsprout-19364361 Fri, 19 Jun 2026 00:00:00 -0700 3043 full false How to Know If You’re Gaining Muscle or Fat How to Know If You’re Gaining Muscle or Fat If the scale is going up, how do you know whether you’re gaining muscle or just gaining fat?

In this episode, Britany breaks down one of the most confusing parts of body recomposition: figuring out whether your workouts and nutrition are actually changing your body in the way you want them to.

She explains why the scale alone is a terrible measure of progress, how to identify the real signs of muscle gain, and what changes in your workouts, energy, recovery, and body composition actually mean. 

Britany also dives into why women often panic when the scale increases, the emotional side of body image, and how perimenopause can complicate the conversation around fat loss and muscle gain (but isn't the end of the road!).

This episode is equal parts practical advice, fitness education, and real talk about learning to look beyond the number on the scale.

  • Use code MUSCLE10 for 10% off The Body Breakthrough, Britany's fat loss, muscle gain and metabolism guide through the end of June.

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]]> If the scale is going up, how do you know whether you’re gaining muscle or just gaining fat?

In this episode, Britany breaks down one of the most confusing parts of body recomposition: figuring out whether your workouts and nutrition are actually changing your body in the way you want them to.

She explains why the scale alone is a terrible measure of progress, how to identify the real signs of muscle gain, and what changes in your workouts, energy, recovery, and body composition actually mean. 

Britany also dives into why women often panic when the scale increases, the emotional side of body image, and how perimenopause can complicate the conversation around fat loss and muscle gain (but isn't the end of the road!).

This episode is equal parts practical advice, fitness education, and real talk about learning to look beyond the number on the scale.

  • Use code MUSCLE10 for 10% off The Body Breakthrough, Britany's fat loss, muscle gain and metabolism guide through the end of June.

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]]> Britany Williams Buzzsprout-19211701 Fri, 05 Jun 2026 00:00:00 -0700 1952 full false How to Build Muscle Without Lifting Heavier How to Build Muscle Without Lifting Heavier If you’ve ever looked at your dumbbell collection and thought, “Am I supposed to just keep buying heavier weights forever?” then this episode is for you.

Britany breaks down one of the most misunderstood concepts in fitness: progressive overload. She explains how muscle growth doesn’t only come from lifting heavier and how women working out at home can continue building strength, muscle, and better health even when they feel stuck with the equipment they already have.

She also shares the honest reality of home workouts, why your body adapts faster than you think, and the uncomfortable truth about why many women stop seeing results in their workouts.

In this episode, we discuss:

  •  What progressive overload actually means 
  •  Why muscle growth is about more than just lifting heavier 
  •  Mechanical tension explained simply 
  •  How to gain muscle with limited dumbbells 
  •  How to use reps, tempo, and sets to continue progressing 
  •  Why your workouts may no longer feel effective 

Resources mentioned in this episode:

  • Get 20% off The Essential Dumbbell Exercise Tutorial Guide here
  • Get a free 7-day trial of the Sweat App and join Britany's Mid Year Challenge 


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]]> If you’ve ever looked at your dumbbell collection and thought, “Am I supposed to just keep buying heavier weights forever?” then this episode is for you.

Britany breaks down one of the most misunderstood concepts in fitness: progressive overload. She explains how muscle growth doesn’t only come from lifting heavier and how women working out at home can continue building strength, muscle, and better health even when they feel stuck with the equipment they already have.

She also shares the honest reality of home workouts, why your body adapts faster than you think, and the uncomfortable truth about why many women stop seeing results in their workouts.

In this episode, we discuss:

  •  What progressive overload actually means 
  •  Why muscle growth is about more than just lifting heavier 
  •  Mechanical tension explained simply 
  •  How to gain muscle with limited dumbbells 
  •  How to use reps, tempo, and sets to continue progressing 
  •  Why your workouts may no longer feel effective 

Resources mentioned in this episode:

  • Get 20% off The Essential Dumbbell Exercise Tutorial Guide here
  • Get a free 7-day trial of the Sweat App and join Britany's Mid Year Challenge 


SIGN UP FOR BRITANY'S NEWSLETTER
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]]> Britany Williams Buzzsprout-19211639 Fri, 22 May 2026 00:00:00 -0700 2540 full false Pregnancy Anxiety: How I Handle Fear, The Loss of Control, and Doing It Anyway in a High-Risk Pregnancy Pregnancy Anxiety: How I Handle Fear, The Loss of Control, and Doing It Anyway in a High-Risk Pregnancy In this deeply personal part 2 pregnancy announcement episode, Britany opens up about navigating her pregnancy after surviving HELLP syndrome and preeclampsia with her first child.

Britany shares the realities of pregnancy anxiety, the loss of control that comes with high-risk pregnancies, and how she's approaching her second pregnancy with a completely different, healthier, mindset.

This episode is not a fear-based conversation, but it's an honest one. It's for women who feel anxious, overwhelmed or uncertain and serves as a reminder that you can be scared and still keep going.


Previous Episodes Referenced In This Episode:

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]]> In this deeply personal part 2 pregnancy announcement episode, Britany opens up about navigating her pregnancy after surviving HELLP syndrome and preeclampsia with her first child.

Britany shares the realities of pregnancy anxiety, the loss of control that comes with high-risk pregnancies, and how she's approaching her second pregnancy with a completely different, healthier, mindset.

This episode is not a fear-based conversation, but it's an honest one. It's for women who feel anxious, overwhelmed or uncertain and serves as a reminder that you can be scared and still keep going.


Previous Episodes Referenced In This Episode:

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]]> Britany Williams Buzzsprout-19061610 Fri, 08 May 2026 00:00:00 -0700 3132 full false Finally Pregnant: From Trying to Conceive to First Trimester to Pregnancy with a Toddler Finally Pregnant: From Trying to Conceive to First Trimester to Pregnancy with a Toddler After 9 months of trying and coming oh-so close to starting IVF, Britany is finally pregnant! And in today's  part 1 episode answers all your questions around her fertility journey, she did finally become pregnant, her birth plan and managing being pregnant with a toddler. 

To listen to Britany speak in-depth on her infertility journey and trying to conceive over the age of 35 specifically, you can listen on Spotify here or on Apple Podcasts here.

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]]> After 9 months of trying and coming oh-so close to starting IVF, Britany is finally pregnant! And in today's  part 1 episode answers all your questions around her fertility journey, she did finally become pregnant, her birth plan and managing being pregnant with a toddler. 

To listen to Britany speak in-depth on her infertility journey and trying to conceive over the age of 35 specifically, you can listen on Spotify here or on Apple Podcasts here.

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]]> Buzzsprout-19060696 Fri, 24 Apr 2026 00:00:00 -0700 4136 full false The Standard You're Chasing is Why You Feel Stuck (And It's Why I'm Back to Personal Training) The Standard You're Chasing is Why You Feel Stuck (And It's Why I'm Back to Personal Training) If you're battling the all-or-nothing mindset or perfectionism, struggling with consistency or simply not feeling like you're making progress, this episode will help you figure out what's holding your back.

In this episode, Britany shares the real reason she's stepping back into personal training and why the bigger lesson has nothing to do with workouts. Britany's addressing how she's fought perfectionism and unrealistic expectations in the past and how she's handling this new venture in a new (healthier) way.

We'll discuss:

  • Shifting mindset to make consistency feel easier
  • Building routines that work for YOU long-term
  • Breaking out of the all-or-nothing cycle
  • Letting go of unrealistic standards that don't fit your life

And yes she discusses the ins and outs of her virtual personal training! If you'd like to apply to work with Britany 1:1 you can do so here: https://www.britanywilliams.com/coaching 

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> If you're battling the all-or-nothing mindset or perfectionism, struggling with consistency or simply not feeling like you're making progress, this episode will help you figure out what's holding your back.

In this episode, Britany shares the real reason she's stepping back into personal training and why the bigger lesson has nothing to do with workouts. Britany's addressing how she's fought perfectionism and unrealistic expectations in the past and how she's handling this new venture in a new (healthier) way.

We'll discuss:

  • Shifting mindset to make consistency feel easier
  • Building routines that work for YOU long-term
  • Breaking out of the all-or-nothing cycle
  • Letting go of unrealistic standards that don't fit your life

And yes she discusses the ins and outs of her virtual personal training! If you'd like to apply to work with Britany 1:1 you can do so here: https://www.britanywilliams.com/coaching 

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> Buzzsprout-18983811 Fri, 10 Apr 2026 00:00:00 -0700 2261 full false How To Get Better Results From Workout Apps (And What Most People Get Wrong) How To Get Better Results From Workout Apps (And What Most People Get Wrong) Struggling to see results from fitness apps? Not sure if you're using your workout app the best way possible? In this episode, Britany breaks down why many women are using home workout programs and fitness apps wrong and the simple changes they can make.

Britany explains how structured programming, exercise selection, and consistency matter far more than simply completing random workouts inside an app. She shares the biggest mistakes people make when using workout apps and how to approach them more strategically so your workouts actually move you toward your goals. 

If you’ve ever wondered why your fitness app workouts feel random or your progress has stalled, this episode will help you rethink how to use these tools more effectively.

We discuss:

  • The biggest mistake people make when following home workout programs
  • The difference between structured training and random workouts
  • How to use workout apps more strategically for strength and fitness progress
  • Why consistency and programming matter more than workout variety

Get your 7 day free trial of the Sweat App here

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]]> Struggling to see results from fitness apps? Not sure if you're using your workout app the best way possible? In this episode, Britany breaks down why many women are using home workout programs and fitness apps wrong and the simple changes they can make.

Britany explains how structured programming, exercise selection, and consistency matter far more than simply completing random workouts inside an app. She shares the biggest mistakes people make when using workout apps and how to approach them more strategically so your workouts actually move you toward your goals. 

If you’ve ever wondered why your fitness app workouts feel random or your progress has stalled, this episode will help you rethink how to use these tools more effectively.

We discuss:

  • The biggest mistake people make when following home workout programs
  • The difference between structured training and random workouts
  • How to use workout apps more strategically for strength and fitness progress
  • Why consistency and programming matter more than workout variety

Get your 7 day free trial of the Sweat App here

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]]> Britany Williams Buzzsprout-18831125 Fri, 27 Mar 2026 00:00:00 -0700 2563 full false The Hidden Cost of Doing It All: Burnout, Injury, and the Productivity Trap The Hidden Cost of Doing It All: Burnout, Injury, and the Productivity Trap Feeling burnt out from workouts or your job? Or maybe you're feeling stuck after a set back? In this episode, Britany discusses burnout, injury and the hidden cost of constantly trying to “do it all.”

Britany breaks down how the pressure to stay productive in work, life, and fitness can quietly lead to stalled progress, chronic fatigue, and even injury. Many high-achievers believe doing more or pushing harder will produce better results, but the opposite is often true. 

If your workouts feel harder than they used to or your routine isn’t producing results anymore, this episode will help you rethink how to approach training, rest, and consistency.

Also.... Harry Styles and Heated Rivalry, because, well duh...

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]]> Feeling burnt out from workouts or your job? Or maybe you're feeling stuck after a set back? In this episode, Britany discusses burnout, injury and the hidden cost of constantly trying to “do it all.”

Britany breaks down how the pressure to stay productive in work, life, and fitness can quietly lead to stalled progress, chronic fatigue, and even injury. Many high-achievers believe doing more or pushing harder will produce better results, but the opposite is often true. 

If your workouts feel harder than they used to or your routine isn’t producing results anymore, this episode will help you rethink how to approach training, rest, and consistency.

Also.... Harry Styles and Heated Rivalry, because, well duh...

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> Britany Williams Buzzsprout-18830342 Fri, 13 Mar 2026 00:00:00 -0700 2424 full false Trying To Conceive After 35: Secondary Infertility, IVF Decisions & the Biological Clock Trying To Conceive After 35: Secondary Infertility, IVF Decisions & the Biological Clock In this personal episode of Filter Free Friday, Britany shares a raw update on her fertility journey after nine months of trying to conceive her second child.

Britany opens up about navigating secondary infertility at 37, fertility testing, IVF decisions, and the emotional weight of the ticking bilogical clock.

After experiencing HELLP (a severe form of preeclampsia), an emergency c-section and a NICU stay during her first pregnancy, Britany is no stranger to the pregnancy-related hardships. In this episode, she explores the vulnerability of approaching 40 while balancing career ambitions, family planning and the mental load of preparing for a potential IVF journey. 

If you're navigating infertility, considering IVF, or feeling the pressure to grow your family in your 30s and 40s, this episode offers perspective, validation and reassurance that you are not alone.


As mentioned in the episode:

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]]> In this personal episode of Filter Free Friday, Britany shares a raw update on her fertility journey after nine months of trying to conceive her second child.

Britany opens up about navigating secondary infertility at 37, fertility testing, IVF decisions, and the emotional weight of the ticking bilogical clock.

After experiencing HELLP (a severe form of preeclampsia), an emergency c-section and a NICU stay during her first pregnancy, Britany is no stranger to the pregnancy-related hardships. In this episode, she explores the vulnerability of approaching 40 while balancing career ambitions, family planning and the mental load of preparing for a potential IVF journey. 

If you're navigating infertility, considering IVF, or feeling the pressure to grow your family in your 30s and 40s, this episode offers perspective, validation and reassurance that you are not alone.


As mentioned in the episode:

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]]> Britany Williams Buzzsprout-18717818 Fri, 27 Feb 2026 00:00:00 -0800 3768 full false Rebuild Part 4 - How to Design a Wellness Routine That Fits a Busy Schedule Rebuild Part 4 - How to Design a Wellness Routine That Fits a Busy Schedule In the final episode of this four-part Rebuild series, Britany deep dives into how to keep your routine going strong when life gets busy and unpredictable. 

This episode focuses on building the right flexible plan based on your fitness and health goals so you stop the cycle of starting over or chasing new trends. 

Consistency doesn’t mean doing everything perfectly and Britany helps simplify your focus so you can have a sense of control even when life feels chaotic.

We discuss:

  • How to use Plan A, B, and C to stay consistent during busy weeks
  • Why you don’t need to be consistent with everything to make progress
  • How know what to prioritize when you don't have the time, energy or motivation
  • How planning for “off weeks” reduces guilt and burnout
  • The role structure and routine play in feeling grounded and in control

This episode is about designing routines that can withstand the realities of real life, not just the perfect ideal scenarios (that rarely happen!) 

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]]> In the final episode of this four-part Rebuild series, Britany deep dives into how to keep your routine going strong when life gets busy and unpredictable. 

This episode focuses on building the right flexible plan based on your fitness and health goals so you stop the cycle of starting over or chasing new trends. 

Consistency doesn’t mean doing everything perfectly and Britany helps simplify your focus so you can have a sense of control even when life feels chaotic.

We discuss:

  • How to use Plan A, B, and C to stay consistent during busy weeks
  • Why you don’t need to be consistent with everything to make progress
  • How know what to prioritize when you don't have the time, energy or motivation
  • How planning for “off weeks” reduces guilt and burnout
  • The role structure and routine play in feeling grounded and in control

This episode is about designing routines that can withstand the realities of real life, not just the perfect ideal scenarios (that rarely happen!) 

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]]> Buzzsprout-18584339 Fri, 13 Feb 2026 00:00:00 -0800 2018 full false Rebuild Part 3 - Which Wellness Trends Matter After 30 (And Which Don't) Rebuild Part 3 - Which Wellness Trends Matter After 30 (And Which Don't) If fitness and wellness is feeling overwhelming right now, this is the episode for you - and the good news is that the solution most likely doesn't require you to do MORE.

In Episode 3 of the this four-part Rebuild series, Britany cuts through the noise around workouts, nutrition and wellness trends to help you focus on what actually drives results based on what your goals are. 

We discuss:

  • Why over-optimizaiton leads to burnout 
  • What wellness trends are a waste of your time
  • How to focus on the habits that will move the needle
  • How to simplify your routine (and why that can lead to better progres) 

This episode shows how wellness optimization-obsessed society of today is exhausting your system and provides a better lower-effort approach to feeling your best physically and emotionally.

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]]> If fitness and wellness is feeling overwhelming right now, this is the episode for you - and the good news is that the solution most likely doesn't require you to do MORE.

In Episode 3 of the this four-part Rebuild series, Britany cuts through the noise around workouts, nutrition and wellness trends to help you focus on what actually drives results based on what your goals are. 

We discuss:

  • Why over-optimizaiton leads to burnout 
  • What wellness trends are a waste of your time
  • How to focus on the habits that will move the needle
  • How to simplify your routine (and why that can lead to better progres) 

This episode shows how wellness optimization-obsessed society of today is exhausting your system and provides a better lower-effort approach to feeling your best physically and emotionally.

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]]> Britany Williams Buzzsprout-18585506 Fri, 30 Jan 2026 00:00:00 -0800 2249 full false Rebuild, Part 2 - How Often Do You Need to Workout To See Results? Rebuild, Part 2 - How Often Do You Need to Workout To See Results? In episode 2 of this 4 part Rebuild series, Britany answers one of the most misunderstood fitness questions: how much do you really need to work out to see results?

She breaks down the minimum effective workout routine based on specific goals like muscle gain, fat loss, endurance and general health so that you can let go of unrealistic expectations and focus on consistency over intensity.

This episode is for you if you're want clear and realistic guidance that fits real life.


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]]> In episode 2 of this 4 part Rebuild series, Britany answers one of the most misunderstood fitness questions: how much do you really need to work out to see results?

She breaks down the minimum effective workout routine based on specific goals like muscle gain, fat loss, endurance and general health so that you can let go of unrealistic expectations and focus on consistency over intensity.

This episode is for you if you're want clear and realistic guidance that fits real life.


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]]> Buzzsprout-18438558 Fri, 16 Jan 2026 00:00:00 -0800 2294 full false Rebuild, Part 1 - Why Your Workout Routine Feels Harder To Maintain Than It Used To Rebuild, Part 1 - Why Your Workout Routine Feels Harder To Maintain Than It Used To If your workout routine isn't hitting like it used to, today's episode breaks down why. In Part 1 of a 4-part series, Britany explains how hidden friction in your schedule, energy and expectations can quietly sabotage your consistency (and your results). 

She helps identify where your routine is breaking down and why trying harder to be more disciplined isn't the answer/ It's the first step in rebuilding a workout routine that actually works in the season of life you're in.

In this episode, we discuss:

  • Why workout routines stop working as life changes
  • The ways you're making it harder than it needs to be
  • Why motivation isn't the real problem
  • How to identify what's causing the disconnect before trying to fix it

Join Britany's Goal Setting Workshop on Sunday Jan 25th 


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]]> If your workout routine isn't hitting like it used to, today's episode breaks down why. In Part 1 of a 4-part series, Britany explains how hidden friction in your schedule, energy and expectations can quietly sabotage your consistency (and your results). 

She helps identify where your routine is breaking down and why trying harder to be more disciplined isn't the answer/ It's the first step in rebuilding a workout routine that actually works in the season of life you're in.

In this episode, we discuss:

  • Why workout routines stop working as life changes
  • The ways you're making it harder than it needs to be
  • Why motivation isn't the real problem
  • How to identify what's causing the disconnect before trying to fix it

Join Britany's Goal Setting Workshop on Sunday Jan 25th 


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]]> Buzzsprout-18437867 Fri, 02 Jan 2026 00:00:00 -0800 2909 full false The Truth Behind "What I Eat In A Day" Videos (REPLAY) The Truth Behind "What I Eat In A Day" Videos (REPLAY) [REPLAY FROM FEB 2024]

In today's episode, Britany discusses why she has no plans to do "What I Eat In A Day" content on social media and why she thinks the popular trend contributes to unhealthy diet culture and the demonization of "good vs bad" foods. 

She provides insights around how to think about food and diet messaging on social media so that you hopefully prevent falling prey to the toxic messaging - even when it's indirectly implied - so you can stay in a positive headspace when it comes to what you're eating.

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]]> [REPLAY FROM FEB 2024]

In today's episode, Britany discusses why she has no plans to do "What I Eat In A Day" content on social media and why she thinks the popular trend contributes to unhealthy diet culture and the demonization of "good vs bad" foods. 

She provides insights around how to think about food and diet messaging on social media so that you hopefully prevent falling prey to the toxic messaging - even when it's indirectly implied - so you can stay in a positive headspace when it comes to what you're eating.

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]]> Buzzsprout-18113393 Fri, 19 Dec 2025 00:00:00 -0800 3264 full false Are 20-Minute Workouts Actually Effective for Building Muscle and Improving Endurance? Are 20-Minute Workouts Actually Effective for Building Muscle and Improving Endurance? Can 20-minute workouts really build muscle and improve endurance, or are they just a way to make us feel productive without real progress?

In this episode, Britany tackles one of the biggest fitness debates—are short workouts actually effective, or are we just fooling ourselves? Whether you’re a busy mom squeezing in exercise during nap time or someone trying to stay consistent without spending hours in the gym, this episode breaks down exactly when 20 minutes is enough—and when it’s not.

Let's Chat About...

✔️ The minimum effective amount of strength training to see real progress
✔️ How short workouts can be structured for maximum efficiency
✔️ The biggest mistake people make with quick workouts (and how to fix it)
✔️ When 20-minute workouts AREN'T enough to achieve your goals
✔️ How perfectionism is holding you back from making real progress

If you’ve ever wondered, “Is a 20-minute workout even worth it?”—this episode has your answer.

👉 Grab your home gym equipment guide here for a 10% discount on the best gear for effective home workouts.

👉  Get a free trial to Britany's workout programs on the Sweat app here.

👉 Love this episode? Share it with a friend who’s stuck in the ‘I don’t have time’ trap!

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]]> Can 20-minute workouts really build muscle and improve endurance, or are they just a way to make us feel productive without real progress?

In this episode, Britany tackles one of the biggest fitness debates—are short workouts actually effective, or are we just fooling ourselves? Whether you’re a busy mom squeezing in exercise during nap time or someone trying to stay consistent without spending hours in the gym, this episode breaks down exactly when 20 minutes is enough—and when it’s not.

Let's Chat About...

✔️ The minimum effective amount of strength training to see real progress
✔️ How short workouts can be structured for maximum efficiency
✔️ The biggest mistake people make with quick workouts (and how to fix it)
✔️ When 20-minute workouts AREN'T enough to achieve your goals
✔️ How perfectionism is holding you back from making real progress

If you’ve ever wondered, “Is a 20-minute workout even worth it?”—this episode has your answer.

👉 Grab your home gym equipment guide here for a 10% discount on the best gear for effective home workouts.

👉  Get a free trial to Britany's workout programs on the Sweat app here.

👉 Love this episode? Share it with a friend who’s stuck in the ‘I don’t have time’ trap!

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https://britany.myflodesk.com/filterfree

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]]> Buzzsprout-18113392 Fri, 05 Dec 2025 00:00:00 -0800 1988 full false Fitness and Weight Loss Milestones You Need To Stop Ignoring (REPLAY) Fitness and Weight Loss Milestones You Need To Stop Ignoring (REPLAY) [REPLAY FROM SEPT 2024]

We're talking non-scale victories, workout milestones and all things PROGRESS today. Britany deep dives into 5 signs you're progressing in your fitness and health routine (that you're probably ignoring). 

Today's episode is for anyone struggling to feel like they'll ever achieve their goals and is searching for some wins to celebrate. Even if you're convinced you'll never be successful, Britany reminds us that the distance between the life you want to live and the life you're currently living isn't nearly as big as you think!


  • 7-Day Free Trial of my workout plans here
  • Free Guide to Choosing The Right Dumbbell here
  • Free Stronger Abs Guide here 

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]]> [REPLAY FROM SEPT 2024]

We're talking non-scale victories, workout milestones and all things PROGRESS today. Britany deep dives into 5 signs you're progressing in your fitness and health routine (that you're probably ignoring). 

Today's episode is for anyone struggling to feel like they'll ever achieve their goals and is searching for some wins to celebrate. Even if you're convinced you'll never be successful, Britany reminds us that the distance between the life you want to live and the life you're currently living isn't nearly as big as you think!


  • 7-Day Free Trial of my workout plans here
  • Free Guide to Choosing The Right Dumbbell here
  • Free Stronger Abs Guide here 

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]]> Buzzsprout-18113391 Fri, 21 Nov 2025 00:00:00 -0800 3135 full false When You Need A Good Laugh, Listen To These Stories - with Guest Becky Wade Firth (REPLAY) When You Need A Good Laugh, Listen To These Stories - with Guest Becky Wade Firth (REPLAY) [REPLAY FROM 2022]

Join guest Becky Wade on this week's episode about saying yes to what makes you happy (cinnamon rolls) and saying no to what doesn't (expired make up almost as old as the students she coaches).  Becky is a new mom, pro marathoner, author, and freelance writer. She shares how she balanced her expectations around fitness during her pregnancy, ponders name changes after marriage,  and reminisces with Britany about their silly days together as teammates and friends in college.

It's an episode you do not want to miss!

You can find more from Becky at:
http://www.beckyrunsaway.com


  • 7-Day Free Trial of my workout plans here
  • Free Guide to Choosing The Right Dumbbell here
  • Free Stronger Abs Guide here 

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]]> [REPLAY FROM 2022]

Join guest Becky Wade on this week's episode about saying yes to what makes you happy (cinnamon rolls) and saying no to what doesn't (expired make up almost as old as the students she coaches).  Becky is a new mom, pro marathoner, author, and freelance writer. She shares how she balanced her expectations around fitness during her pregnancy, ponders name changes after marriage,  and reminisces with Britany about their silly days together as teammates and friends in college.

It's an episode you do not want to miss!

You can find more from Becky at:
http://www.beckyrunsaway.com


  • 7-Day Free Trial of my workout plans here
  • Free Guide to Choosing The Right Dumbbell here
  • Free Stronger Abs Guide here 

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]]> Buzzsprout-18113394 Fri, 07 Nov 2025 00:00:00 -0800 3619 full false What's Happening The Rest of The Year What's Happening The Rest of The Year Britany is booked and busy, creating new workout programs, hosting live workshops and more. And in today's episode she gives a little insight into how the podcast will change (temporarily!) while she gets through the busy season somehow with her head still screwed on.

This is YOUR friendly reminder that you can make shifts in your life if it helps you find more calm. Sometimes we must low down to speed up!

Don't miss out on any of Britany's (or Blake's) shenanigans by joining the newsletter here. 

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]]> Britany is booked and busy, creating new workout programs, hosting live workshops and more. And in today's episode she gives a little insight into how the podcast will change (temporarily!) while she gets through the busy season somehow with her head still screwed on.

This is YOUR friendly reminder that you can make shifts in your life if it helps you find more calm. Sometimes we must low down to speed up!

Don't miss out on any of Britany's (or Blake's) shenanigans by joining the newsletter here. 

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]]> Buzzsprout-18051295 Fri, 24 Oct 2025 00:00:00 -0700 1318 full false Can You Actually Build Muscle With Pilates and Barre? Can You Actually Build Muscle With Pilates and Barre? So you love your Pilates or barre workouts, but you're curious if they're actually building muscle (or even toning and sculpting)?!

In today's episode, Britany unpacks the difference between strength training and high-rep low-weight workouts like barre, Pilates, and yoga sculpt classes.

We discuss:

  • What the burning and shaking in barre and Pilates really mean
  • Which workouts you should do based on your goals
  • What barre and Pilates do better than strength training
  • How to build a workout plan that includes different types of workouts so you can do what you love and achieve your goals 

Whether you're a Pilates princess, a gym girlie or somewhere in between, this episode goes where most fitness instructors won't, so that you can get clarity on what's right for you.

Resources mentioned in this episode:

  • 7 Day Free Trial of Britany's Strength & Barre workout program here
  • The Body Breakthrough: Fat Loss, Fitness and Metabolism Guide here
  • FREE Guide For Choosing The Right Size Dumbbell here 

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]]> So you love your Pilates or barre workouts, but you're curious if they're actually building muscle (or even toning and sculpting)?!

In today's episode, Britany unpacks the difference between strength training and high-rep low-weight workouts like barre, Pilates, and yoga sculpt classes.

We discuss:

  • What the burning and shaking in barre and Pilates really mean
  • Which workouts you should do based on your goals
  • What barre and Pilates do better than strength training
  • How to build a workout plan that includes different types of workouts so you can do what you love and achieve your goals 

Whether you're a Pilates princess, a gym girlie or somewhere in between, this episode goes where most fitness instructors won't, so that you can get clarity on what's right for you.

Resources mentioned in this episode:

  • 7 Day Free Trial of Britany's Strength & Barre workout program here
  • The Body Breakthrough: Fat Loss, Fitness and Metabolism Guide here
  • FREE Guide For Choosing The Right Size Dumbbell here 

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> Buzzsprout-17981577 Fri, 10 Oct 2025 00:00:00 -0700 3119 full false How To Use the Last 100 Days of the Year for Your Health and Sanity How To Use the Last 100 Days of the Year for Your Health and Sanity If the thought of only have 100 days left in the year makes you panic a little but, this one's for you.

In today's episode, Britany gives you the good girlfriend pep talk on how to finish the year strong without burning out. She has rants about the joys of having a sick kid, starting your period and how to avoid toddler tantrums. So you know, a bit of everything.

From the realities of mom life to better fitness habits and establishing a healthy lifestyle routine, Britany reminds you that you need to walk into the back half of 2025 with energy instead of guilt and perfectionism.

  • Click here for details on Britany's small group coaching program, The Routine Reset
  • Click here if you're interested in working with Britany in-person in Portland, Oregon

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]]> If the thought of only have 100 days left in the year makes you panic a little but, this one's for you.

In today's episode, Britany gives you the good girlfriend pep talk on how to finish the year strong without burning out. She has rants about the joys of having a sick kid, starting your period and how to avoid toddler tantrums. So you know, a bit of everything.

From the realities of mom life to better fitness habits and establishing a healthy lifestyle routine, Britany reminds you that you need to walk into the back half of 2025 with energy instead of guilt and perfectionism.

  • Click here for details on Britany's small group coaching program, The Routine Reset
  • Click here if you're interested in working with Britany in-person in Portland, Oregon

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> Buzzsprout-17893595 Fri, 26 Sep 2025 00:00:00 -0700 1910 full false How to Gain Clarity On Your Goals (And Finally Get Unstuck) How to Gain Clarity On Your Goals (And Finally Get Unstuck) If it feels like your brain has 100 tabs open but can't figure out which ones to close first, this episode is for you.

In today's episode, Britany gets honest about what it's like juggling motherhood, work, fitness and a never-ending to-do list and what finally helps her cut through the mental clutter AND make progress towards her goals.

She shares a simple clarity exercise that helped her reset priorities, sharpen focus, and stop running in place. It's quick. It's doable. And it's exactly what so many overwhelmed moms need to get clear about their goals and minimize burnout.

There's also the very real, very TMI detour into what it's like trying to conceive while your husband has the man flu. Because, of course.

If you're craving more clarity, productivity and a fresh perspective on what actually matters right now, Britany will walk you through the mindset shift that changes everything without making you feel like you're lost or behind (because, you're not!)

If you want more of this goal setting clarity, you can join Britany's free masterclass on Fri 9/19 and Sun 9/21. It will help you stop spinning your wheels and finally get out of your own way!

RSVP for The Wake Up Call *FREE* Masterclass by clicking here

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]]> If it feels like your brain has 100 tabs open but can't figure out which ones to close first, this episode is for you.

In today's episode, Britany gets honest about what it's like juggling motherhood, work, fitness and a never-ending to-do list and what finally helps her cut through the mental clutter AND make progress towards her goals.

She shares a simple clarity exercise that helped her reset priorities, sharpen focus, and stop running in place. It's quick. It's doable. And it's exactly what so many overwhelmed moms need to get clear about their goals and minimize burnout.

There's also the very real, very TMI detour into what it's like trying to conceive while your husband has the man flu. Because, of course.

If you're craving more clarity, productivity and a fresh perspective on what actually matters right now, Britany will walk you through the mindset shift that changes everything without making you feel like you're lost or behind (because, you're not!)

If you want more of this goal setting clarity, you can join Britany's free masterclass on Fri 9/19 and Sun 9/21. It will help you stop spinning your wheels and finally get out of your own way!

RSVP for The Wake Up Call *FREE* Masterclass by clicking here

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]]> Britany Williams Buzzsprout-17822862 Fri, 12 Sep 2025 00:00:00 -0700 1701 full false How To Choose The Right Dumbbell Weight For Women To Build Muscle How To Choose The Right Dumbbell Weight For Women To Build Muscle Not seeing results from your workouts? Having the wrong size dumbbells might to be blame and that means you're wasting your time. Yikes!

In today's episode, Britany breaks down exactly how to choose the right size dumbbells for strength training workouts. Whether you're chasing muscle definition or more strength, most women over 30 aren't seeing results because they're not lifting heavy enough. But don't worry, lfiting heavy doesn't mean you have to go to the gym and load up a barbell.

Britany explains:

  • How to know if your weights are too light, too heavy or just right
  • The simple test to find the perfect weight for any exercises
  • How to increase dumbell size while minimizing risk of injury or overtraining
  • How to get faster results by optimizing your workouts for your strength and muscle gain goals

If you've ever wondered "what weight should I be using?" this episode is your answer. You can also grab the free guide below for a reference and start getting more out of your workouts.

FREE GUIDE - How to Choose the Right Dumbbells - click here 

15% off WeGym Dumbbells through September 1st - click here 

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]]> Not seeing results from your workouts? Having the wrong size dumbbells might to be blame and that means you're wasting your time. Yikes!

In today's episode, Britany breaks down exactly how to choose the right size dumbbells for strength training workouts. Whether you're chasing muscle definition or more strength, most women over 30 aren't seeing results because they're not lifting heavy enough. But don't worry, lfiting heavy doesn't mean you have to go to the gym and load up a barbell.

Britany explains:

  • How to know if your weights are too light, too heavy or just right
  • The simple test to find the perfect weight for any exercises
  • How to increase dumbell size while minimizing risk of injury or overtraining
  • How to get faster results by optimizing your workouts for your strength and muscle gain goals

If you've ever wondered "what weight should I be using?" this episode is your answer. You can also grab the free guide below for a reference and start getting more out of your workouts.

FREE GUIDE - How to Choose the Right Dumbbells - click here 

15% off WeGym Dumbbells through September 1st - click here 

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

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]]> Buzzsprout-17743656 Fri, 29 Aug 2025 00:00:00 -0700 3711 full false How I Build Workout Plans for Women Over 30 to Get Stronger at Home How I Build Workout Plans for Women Over 30 to Get Stronger at Home Do you know if your workouts are actually right for your goals or are they not delivering the results you want?

In today's episode, Britany is taking you behind the scenes of how she builds her workout plans to help women get stronger at home.

She discusses:

  • When to use supersets, circuits or straight sets
  • How to choose the best workout split (full body vs. split training)
  • The importance of the right size dumbbell
  • How to pair strength training with running, barre or yoga
  • Why rest days are just as important as workout days

You'll learn how to structure a workout plan that's effective, fun and realistic for your life so you can stay consistent and actually look forward to training (no matter how busy or tired you are).

Get The Body Breakthrough - Britany's guide for women 30+ who want to build muscle, lose fat and simplify fitness and diet without overhauling their life.

Try any of Britany's workout programs on the Sweat app with a 7 day free trial for new members here. 

Free Running + Strength Training schedule here.

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]]> Do you know if your workouts are actually right for your goals or are they not delivering the results you want?

In today's episode, Britany is taking you behind the scenes of how she builds her workout plans to help women get stronger at home.

She discusses:

  • When to use supersets, circuits or straight sets
  • How to choose the best workout split (full body vs. split training)
  • The importance of the right size dumbbell
  • How to pair strength training with running, barre or yoga
  • Why rest days are just as important as workout days

You'll learn how to structure a workout plan that's effective, fun and realistic for your life so you can stay consistent and actually look forward to training (no matter how busy or tired you are).

Get The Body Breakthrough - Britany's guide for women 30+ who want to build muscle, lose fat and simplify fitness and diet without overhauling their life.

Try any of Britany's workout programs on the Sweat app with a 7 day free trial for new members here. 

Free Running + Strength Training schedule here.

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Buzzsprout-17665962 Fri, 15 Aug 2025 00:00:00 -0700 4894 full false How to Create Morning Routines Without Perfect Mornings (It Starts at Night) How to Create Morning Routines Without Perfect Mornings (It Starts at Night) Scrolling Instagram at 10pm when you know you should be sleeping? In today's episode, Britany calls you (and herself) out and shares how to break the evening routine self-sabotage cycle and eliminates the needs for the perfect 10 step morning routine (that you weren't ever going to do anyway).

Learn the 2-minute routine that works even on chaos days, why your evening routine might matter more than your morning one, and how to get better sleep without needing more hours (yes you read that right - more sleep isn't always the answer).

Plus, Britany answers a listener's voicemail question on proper squat and lunge form and she addresses  the breathing techniques that make workouts way more effective

What You'll Learn:

  • The ridiculously simple 2 minute morning routine
  • Why your 11pm habits drain your 6am energy
  • Sleep hacks when you can't get more hours
  • Barre and strength training form cues to prevent injury
  • Breathing patterns for better results in your workouts

This episode is perfect for high achieving moms and women juggling it all, who just want to good about how they're spending their time! 

MENTIONED IN THIS EPISODE:


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]]> Scrolling Instagram at 10pm when you know you should be sleeping? In today's episode, Britany calls you (and herself) out and shares how to break the evening routine self-sabotage cycle and eliminates the needs for the perfect 10 step morning routine (that you weren't ever going to do anyway).

Learn the 2-minute routine that works even on chaos days, why your evening routine might matter more than your morning one, and how to get better sleep without needing more hours (yes you read that right - more sleep isn't always the answer).

Plus, Britany answers a listener's voicemail question on proper squat and lunge form and she addresses  the breathing techniques that make workouts way more effective

What You'll Learn:

  • The ridiculously simple 2 minute morning routine
  • Why your 11pm habits drain your 6am energy
  • Sleep hacks when you can't get more hours
  • Barre and strength training form cues to prevent injury
  • Breathing patterns for better results in your workouts

This episode is perfect for high achieving moms and women juggling it all, who just want to good about how they're spending their time! 

MENTIONED IN THIS EPISODE:


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]]> Britany Williams Buzzsprout-17589835 Fri, 01 Aug 2025 00:00:00 -0700 2324 full false Why You Can’t Stay Consistent with Fitness and Diet (and How to Fix It for Good) Why You Can’t Stay Consistent with Fitness and Diet (and How to Fix It for Good) Struggling to stay consistent with your fitness and diet for more than a couple weeks? In this this episode Britany spills why it doesn't matter how motivated you are and shares how to finally get unstuck from the start-over cycle that keeps sabotaging your diet and fitness consistency.

You'll learn:

  • Why "busy" isn't just about your schedule. It's a state of mind that sabotages your healthy habits.
  • The real reason you can meal prep like a boss on a Monday, but raid the pantry by Thursday
  • How to hack your willpower so you're not relying on superhuman discipline to stay consistent with your workouts and nutrition (and make it feel easier)
  • Her controversial take on the benefits of eating Reese's Peanut Butter Cups at 10am (yes, you read that right)

This isn't another "try harder" pep talk. It's the science of habit formation for real women over 30 served up with the straight talk you need (from someone who has been there herself!!). 

If you're ready to stop starting over, finally feel in control of your healthy habits, and actually want to enjoy yourself in the process, hit play!

THE CONSISTENCY CATALYST: Click here to learn more about Britany's easy to implement guide to staying consistent with any diet and workout plan.

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]]> Struggling to stay consistent with your fitness and diet for more than a couple weeks? In this this episode Britany spills why it doesn't matter how motivated you are and shares how to finally get unstuck from the start-over cycle that keeps sabotaging your diet and fitness consistency.

You'll learn:

  • Why "busy" isn't just about your schedule. It's a state of mind that sabotages your healthy habits.
  • The real reason you can meal prep like a boss on a Monday, but raid the pantry by Thursday
  • How to hack your willpower so you're not relying on superhuman discipline to stay consistent with your workouts and nutrition (and make it feel easier)
  • Her controversial take on the benefits of eating Reese's Peanut Butter Cups at 10am (yes, you read that right)

This isn't another "try harder" pep talk. It's the science of habit formation for real women over 30 served up with the straight talk you need (from someone who has been there herself!!). 

If you're ready to stop starting over, finally feel in control of your healthy habits, and actually want to enjoy yourself in the process, hit play!

THE CONSISTENCY CATALYST: Click here to learn more about Britany's easy to implement guide to staying consistent with any diet and workout plan.

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> Britany Williams Buzzsprout-17518114 Fri, 18 Jul 2025 00:00:00 -0700 2447 full false 5 Fitness Mistakes That Are Sabotaging Your Progress 5 Fitness Mistakes That Are Sabotaging Your Progress If you're relatively consistent with your workouts and diet, but you still feel stuck... like you should be stronger, healthier and happier by now? This episode is for you. 

In this episode, Britany breaks down what she wish someone told her sooner about the messy middle of a fitness journey:

  • Why fitness plateaus happen even when you’re working hard
  • The mindset shift she used to break through and finally see real progress
  • Simple tweaks you can make right now to get stronger without doing more

This episode is for the woman who's putting in the time, but not yet seeing the results she wants and needs guidance on how to get more effective and efficient with her efforts!

  • Check out Britany's Workout Companion Guide here.
  • Shop Britany's favorite fitness equipment here.

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> If you're relatively consistent with your workouts and diet, but you still feel stuck... like you should be stronger, healthier and happier by now? This episode is for you. 

In this episode, Britany breaks down what she wish someone told her sooner about the messy middle of a fitness journey:

  • Why fitness plateaus happen even when you’re working hard
  • The mindset shift she used to break through and finally see real progress
  • Simple tweaks you can make right now to get stronger without doing more

This episode is for the woman who's putting in the time, but not yet seeing the results she wants and needs guidance on how to get more effective and efficient with her efforts!

  • Check out Britany's Workout Companion Guide here.
  • Shop Britany's favorite fitness equipment here.

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

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]]> Buzzsprout-17440041 Fri, 04 Jul 2025 00:00:00 -0700 2277 full false I Don’t Feel Like Myself Anymore: Why High Achieving Women Feel Burnt Out, Overwhelmed and Disconnected I Don’t Feel Like Myself Anymore: Why High Achieving Women Feel Burnt Out, Overwhelmed and Disconnected If you’ve ever thought “I don't feel like myself anymore” or felt guilty for needing a break from your kids, your job or your partner, this episode is going to hit home.

The truth is so many women are burnt out, disconnected and quietly drowning in the mental load of everyone else’s needs while ignoring their own.

In today’s episode, Britany gets filter free about what happens when you spend years prioritizing everyone else and forget how to even ask “what do I need today?”

We’re chatting:

  • Why high-achieving women, moms and people pleasers are especially vulnerable to identity burnout
  • The emotional toll of always saying yes (and how it rewrites your self-worth)
  • Why your nervous system is in survival mode and how to regulate it so you can finally exhale
  • What “giving yourself permission” actually looks like in real life

You’ll walk away with:

  • Tangible ways to reclaim your energy today
  • Mindset shifts to say no without guilt
  • A heartfelt reminder that choosing yourself isn’t selfish. It’s necessary

If you’re stuck in the cycle of self-sacrifice and feeling like a stranger in your own life, this episode is how you start becoming you again.

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> If you’ve ever thought “I don't feel like myself anymore” or felt guilty for needing a break from your kids, your job or your partner, this episode is going to hit home.

The truth is so many women are burnt out, disconnected and quietly drowning in the mental load of everyone else’s needs while ignoring their own.

In today’s episode, Britany gets filter free about what happens when you spend years prioritizing everyone else and forget how to even ask “what do I need today?”

We’re chatting:

  • Why high-achieving women, moms and people pleasers are especially vulnerable to identity burnout
  • The emotional toll of always saying yes (and how it rewrites your self-worth)
  • Why your nervous system is in survival mode and how to regulate it so you can finally exhale
  • What “giving yourself permission” actually looks like in real life

You’ll walk away with:

  • Tangible ways to reclaim your energy today
  • Mindset shifts to say no without guilt
  • A heartfelt reminder that choosing yourself isn’t selfish. It’s necessary

If you’re stuck in the cycle of self-sacrifice and feeling like a stranger in your own life, this episode is how you start becoming you again.

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

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https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Britany Williams Buzzsprout-17360559 Fri, 20 Jun 2025 00:00:00 -0700 1824 full false What No One Tells You About High-Intensity Workouts, Hormones, and Burnout What No One Tells You About High-Intensity Workouts, Hormones, and Burnout If you're worried about high intensity training impacting hormones and spiking cortisol, then this episode is a must listen.

Britany breaks down the truth about systemic fatigue, stress from overtraining and the myth that your workouts have to leave you drenched and destroyed to count.

In this episode, you'll learn what the research really says about:

  • How many sets you really need to build muscle
  • How to make 15 minute workouts effective
  • What happens to the body when you constantly train exhausted
  • How to balance HIIT and strength training without burning out your body

Whether you're getting back into fitness, navigating low energy or trying to figure out if you're doing too much, Britany shares the filter free truth: more isn't always better. 

- Download your free Strength and Running Workout Schedule

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> If you're worried about high intensity training impacting hormones and spiking cortisol, then this episode is a must listen.

Britany breaks down the truth about systemic fatigue, stress from overtraining and the myth that your workouts have to leave you drenched and destroyed to count.

In this episode, you'll learn what the research really says about:

  • How many sets you really need to build muscle
  • How to make 15 minute workouts effective
  • What happens to the body when you constantly train exhausted
  • How to balance HIIT and strength training without burning out your body

Whether you're getting back into fitness, navigating low energy or trying to figure out if you're doing too much, Britany shares the filter free truth: more isn't always better. 

- Download your free Strength and Running Workout Schedule

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

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]]> Buzzsprout-17283585 Fri, 06 Jun 2025 00:00:00 -0700 1692 full false Get Back In Shape In Your Late 30s: How Jess Gunn Went From Burnt Out Mom to Stronger Than Ever Get Back In Shape In Your Late 30s: How Jess Gunn Went From Burnt Out Mom to Stronger Than Ever Are you feeling out of shape, overwhelmed or stuck in survival mode? Learn how one mom lost 30 pounds, built her strength and completely changed her life... and she didn't start until she was 37.

In today's podcast, Jess Gunn shares her inspiring story of being a stay at home mom of 4 battling a sugar addiction, mom guilt, and burn out to becoming a fitness trainer and nutrition coach for women. She shares how she was stuck in survival mode, hit a breaking point and what made everything finally click.

We discuss:

- Chasing skinny vs. strong when it comes to weight loss

- Mindset shifts to keep yourself consistent in diet and fitness

- The reality of getting into shape as a mom with small children

- The power of a rest and recovery even when chasing transformation


This episode is a reminder that you're not too late, too far gone, or too broken to feel like yourself again. You just need a starting point - and this episode might just be the wake up call you need.

You can find Jess via her website here or on social media here. 

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> Are you feeling out of shape, overwhelmed or stuck in survival mode? Learn how one mom lost 30 pounds, built her strength and completely changed her life... and she didn't start until she was 37.

In today's podcast, Jess Gunn shares her inspiring story of being a stay at home mom of 4 battling a sugar addiction, mom guilt, and burn out to becoming a fitness trainer and nutrition coach for women. She shares how she was stuck in survival mode, hit a breaking point and what made everything finally click.

We discuss:

- Chasing skinny vs. strong when it comes to weight loss

- Mindset shifts to keep yourself consistent in diet and fitness

- The reality of getting into shape as a mom with small children

- The power of a rest and recovery even when chasing transformation


This episode is a reminder that you're not too late, too far gone, or too broken to feel like yourself again. You just need a starting point - and this episode might just be the wake up call you need.

You can find Jess via her website here or on social media here. 

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Britany Williams Buzzsprout-17192487 Fri, 23 May 2025 00:00:00 -0700 3759 full false Why Your Core Workouts Aren’t Working (And How to Fix Them) Why Your Core Workouts Aren’t Working (And How to Fix Them) Are you doing ab workouts but left wondering why your core isn’t stronger and can't see even a hint of a six pack? 

In this episode, Britany discusses why most core workouts miss the mark and what you actually need to do to build a stronger, more functional core without wasting your time.

Let’s Chat About…

✔️ The difference between your core and your abs and why it matters

✔️ The most common ab workout mistakes you make that are holding you back

✔️ What breathing, posture and your pelvic floor have to do with better abs

✔️ How to spot signs of lingering core dysfunction after postpartum recovery and diastasis recti, even if it's been decades since you had a baby.

✔️ Why functional core training beats endless crunches every time

✔️ How to make your home ab workouts WAY more effective


If you’ve ever thought that the solution to a stronger core was just more ab workouts, then this episode is the no-BS wake-up call you need!


✨ Get your FREE 5 Hacks to Better Abs Guide here.

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> Are you doing ab workouts but left wondering why your core isn’t stronger and can't see even a hint of a six pack? 

In this episode, Britany discusses why most core workouts miss the mark and what you actually need to do to build a stronger, more functional core without wasting your time.

Let’s Chat About…

✔️ The difference between your core and your abs and why it matters

✔️ The most common ab workout mistakes you make that are holding you back

✔️ What breathing, posture and your pelvic floor have to do with better abs

✔️ How to spot signs of lingering core dysfunction after postpartum recovery and diastasis recti, even if it's been decades since you had a baby.

✔️ Why functional core training beats endless crunches every time

✔️ How to make your home ab workouts WAY more effective


If you’ve ever thought that the solution to a stronger core was just more ab workouts, then this episode is the no-BS wake-up call you need!


✨ Get your FREE 5 Hacks to Better Abs Guide here.

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> Buzzsprout-17124242 Fri, 09 May 2025 00:00:00 -0700 2643 ab workouts, core exercises, postpartum fitness, diastasis recti, pelvic floor, functional training, home workouts, fitness for moms full false Why Fat Loss Feels Harder in Your 30s & 40s (And How to Get Unstuck) Why Fat Loss Feels Harder in Your 30s & 40s (And How to Get Unstuck) Feel like you're doing everything right - eating healthy and working out more - but your boyd just won't budge? You're not alone.

In this episode, Britany breaks down why fat loss feels harder in your 30s and 40s and how to create the right environment for your body to finally respond.

Britany covers:

  • Why calories in/out is true, but not the whole story
  • How stress, sleep and mental overload quietly block progress
  • What really changes with hormones and muscle mass as women age
  • Why your body isn't prioritizing fat loss
  • Simple lifestyle routines to support weight loss and muscle gain

This is the science backed filter-free take on why your body feels stuck and what to do about it. 

Want support implementing this into your real life? Join here for Britany's live coaching program, The Routine Reset, to get 2x live calls a week, personalized coaching and accountability.

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> Feel like you're doing everything right - eating healthy and working out more - but your boyd just won't budge? You're not alone.

In this episode, Britany breaks down why fat loss feels harder in your 30s and 40s and how to create the right environment for your body to finally respond.

Britany covers:

  • Why calories in/out is true, but not the whole story
  • How stress, sleep and mental overload quietly block progress
  • What really changes with hormones and muscle mass as women age
  • Why your body isn't prioritizing fat loss
  • Simple lifestyle routines to support weight loss and muscle gain

This is the science backed filter-free take on why your body feels stuck and what to do about it. 

Want support implementing this into your real life? Join here for Britany's live coaching program, The Routine Reset, to get 2x live calls a week, personalized coaching and accountability.

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Buzzsprout-17037540 Fri, 25 Apr 2025 00:00:00 -0700 1440 full false How to Get Your Energy Back Without Overhauling Your Life How to Get Your Energy Back Without Overhauling Your Life Feeling exhausted, overwhelmed, and constantly running on empty (even when you're doing everything right)?! Burnout is real and you're not alone! In this episode, Britany shares how to get your energy back without  overhauling your life. No 5am wake-ups. No 12-step morning routine. Just simple, sustainable shifts that reset your energy and your mindset.

If you’re burnt out, overstimulated, or stuck in a cycle of go-go-go with no payoff, this is your starting point.

You’ll learn:

  • The most overlooked energy leak women deal with daily
  •  A mindset reframe that instantly creates more momentum
  •  How to reset your energy in 5 minutes or less (yes, really)
  • Why most routines fail (and what to do instead)

Whether you’re a busy mom, working woman, or just tired of being tired, this episode will help you build a better rhythm—without doing more.

INTERESTED IN MORE?

Get the ✨FREE✨ 3 Day Mini Reset Challenge here 

Join the The Routine Reset VIP Waitlist here 

Take the Filter Free Friday survey here


SIGN UP FOR BRITANY'S NEWSLETTER
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]]> Feeling exhausted, overwhelmed, and constantly running on empty (even when you're doing everything right)?! Burnout is real and you're not alone! In this episode, Britany shares how to get your energy back without  overhauling your life. No 5am wake-ups. No 12-step morning routine. Just simple, sustainable shifts that reset your energy and your mindset.

If you’re burnt out, overstimulated, or stuck in a cycle of go-go-go with no payoff, this is your starting point.

You’ll learn:

  • The most overlooked energy leak women deal with daily
  •  A mindset reframe that instantly creates more momentum
  •  How to reset your energy in 5 minutes or less (yes, really)
  • Why most routines fail (and what to do instead)

Whether you’re a busy mom, working woman, or just tired of being tired, this episode will help you build a better rhythm—without doing more.

INTERESTED IN MORE?

Get the ✨FREE✨ 3 Day Mini Reset Challenge here 

Join the The Routine Reset VIP Waitlist here 

Take the Filter Free Friday survey here


SIGN UP FOR BRITANY'S NEWSLETTER
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https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Buzzsprout-16941343 Fri, 11 Apr 2025 00:00:00 -0700 2188 full false I’m Done Playing Small— And You’re Coming With Me I’m Done Playing Small— And You’re Coming With Me Today is my 37th birthday, and I’m officially done playing small.

In this episode, I’m pulling back the curtain on what’s changing—not just with this podcast, but across everything I’m building: my business, this community of women, and how I want to show up for YOU.

I’ve been cooking up some new projects and some new goals. If you’ve ever felt like you wanted more from your workouts, your wellness routine, or your life, this next chapter is for you. 

We’re talking community, connection, coaching, and making moves that matter.

Because you deserve more. And I’m ready to build it— for you, with you.

It's time to get better, together.

Fill out the Filter Free Friday survey here and get exclusive access to the upcoming live podcast recording

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> Today is my 37th birthday, and I’m officially done playing small.

In this episode, I’m pulling back the curtain on what’s changing—not just with this podcast, but across everything I’m building: my business, this community of women, and how I want to show up for YOU.

I’ve been cooking up some new projects and some new goals. If you’ve ever felt like you wanted more from your workouts, your wellness routine, or your life, this next chapter is for you. 

We’re talking community, connection, coaching, and making moves that matter.

Because you deserve more. And I’m ready to build it— for you, with you.

It's time to get better, together.

Fill out the Filter Free Friday survey here and get exclusive access to the upcoming live podcast recording

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> Britany Williams Buzzsprout-16855086 Fri, 28 Mar 2025 00:00:00 -0700 1628 full false Tired of Carrying the Mental Load? How to Get Your Partner to Step Up with Guest Zach Watson Tired of Carrying the Mental Load? How to Get Your Partner to Step Up with Guest Zach Watson If you’ve ever thought, “Why am I the only one who remembers everything for this family?” — this episode is for you. From doctor appointments to daycare snacks, if the mental load is draining you and you wish your partner would just handle it without you having to ask (again), this conversation will hit home.

Today, I’m joined by Zach Watson — a invisible labor coach and Fair Play Method facilitator — to talk about why women carry the mental load, why “asking for help” isn’t the solution, and how to create a better partnership at home.

Whether you feel like the default parent, overwhelmed with managing every little thing, or just tired of being in charge of it all, Zach offers practical ways to shift the mental and emotional labor (without managing your partner like a second kid0.

In this episode, we cover:

  • Why women carry the mental load and invisible labor and how to make it more visible to your partner
  • Why "helping" isn’t enough — and how to create true ownership of household tasks
  • Maternal gatekeeping and how to stop carrying the emotional load alone
  • Practical steps to help your partner share the role of being the "default parent"

If you're mentally overloaded, emotionally drained, and tired of feeling like the only one holding it together, this episode is the roadmap to start changing that.

Join Zach's Free Community here

Connect with Zach on YouTube, Instagram or TikTok.


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]]> If you’ve ever thought, “Why am I the only one who remembers everything for this family?” — this episode is for you. From doctor appointments to daycare snacks, if the mental load is draining you and you wish your partner would just handle it without you having to ask (again), this conversation will hit home.

Today, I’m joined by Zach Watson — a invisible labor coach and Fair Play Method facilitator — to talk about why women carry the mental load, why “asking for help” isn’t the solution, and how to create a better partnership at home.

Whether you feel like the default parent, overwhelmed with managing every little thing, or just tired of being in charge of it all, Zach offers practical ways to shift the mental and emotional labor (without managing your partner like a second kid0.

In this episode, we cover:

  • Why women carry the mental load and invisible labor and how to make it more visible to your partner
  • Why "helping" isn’t enough — and how to create true ownership of household tasks
  • Maternal gatekeeping and how to stop carrying the emotional load alone
  • Practical steps to help your partner share the role of being the "default parent"

If you're mentally overloaded, emotionally drained, and tired of feeling like the only one holding it together, this episode is the roadmap to start changing that.

Join Zach's Free Community here

Connect with Zach on YouTube, Instagram or TikTok.


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]]> Buzzsprout-16773459 Fri, 14 Mar 2025 00:00:00 -0700 5177 full false Are 20-Minute Workouts Actually Effective for Building Muscle and Improving Endurance? Are 20-Minute Workouts Actually Effective for Building Muscle and Improving Endurance? Can 20-minute workouts really build muscle and improve endurance, or are they just a way to make us feel productive without real progress?

In this episode, Britany tackles one of the biggest fitness debates—are short workouts actually effective, or are we just fooling ourselves? Whether you’re a busy mom squeezing in exercise during nap time or someone trying to stay consistent without spending hours in the gym, this episode breaks down exactly when 20 minutes is enough—and when it’s not.

Let's Chat About...

✔️ The minimum effective amount of strength training to see real progress
✔️ How short workouts can be structured for maximum efficiency
✔️ The biggest mistake people make with quick workouts (and how to fix it)
✔️ When 20-minute workouts AREN'T enough to achieve your goals
✔️ How perfectionism is holding you back from making real progress

If you’ve ever wondered, “Is a 20-minute workout even worth it?”—this episode has your answer.

👉 Grab your home gym equipment guide here for a 10% discount on the best gear for effective home workouts.

👉  Get a free trial to Britany's workout programs on the Sweat app here.

👉 Love this episode? Share it with a friend who’s stuck in the ‘I don’t have time’ trap!


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]]> Can 20-minute workouts really build muscle and improve endurance, or are they just a way to make us feel productive without real progress?

In this episode, Britany tackles one of the biggest fitness debates—are short workouts actually effective, or are we just fooling ourselves? Whether you’re a busy mom squeezing in exercise during nap time or someone trying to stay consistent without spending hours in the gym, this episode breaks down exactly when 20 minutes is enough—and when it’s not.

Let's Chat About...

✔️ The minimum effective amount of strength training to see real progress
✔️ How short workouts can be structured for maximum efficiency
✔️ The biggest mistake people make with quick workouts (and how to fix it)
✔️ When 20-minute workouts AREN'T enough to achieve your goals
✔️ How perfectionism is holding you back from making real progress

If you’ve ever wondered, “Is a 20-minute workout even worth it?”—this episode has your answer.

👉 Grab your home gym equipment guide here for a 10% discount on the best gear for effective home workouts.

👉  Get a free trial to Britany's workout programs on the Sweat app here.

👉 Love this episode? Share it with a friend who’s stuck in the ‘I don’t have time’ trap!


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]]> Buzzsprout-16693396 Fri, 28 Feb 2025 00:00:00 -0800 1960 full false How to Combine Running & Strength Training Without Losing Muscle How to Combine Running & Strength Training Without Losing Muscle Can you run AND lift without losing muscle or burning out? Absolutely— but only if you do it right! In this episode, Britany break downs the biggest mistakes people make when trying to combine running and strength training, and how to structure your workouts for muscle gain, endurance, and speed—without overtraining.

Britany chats about...

- The #1 mistake that kills strength gains for runners

- Why sprints > long runs for muscle-building

- The best weekly schedule for runners who lift (and lifters who run)

- The benefits of polarized training for hybrid athletes

- Why recovery is the secret sauce to results

Whether you're a runner wanting more strength or a lifter looking to improve endurance, this episode has everything you need to build a hybrid workout routine that actually works.

RESOURCES MENTIONED:

- Download your free Strength and Running Workout Schedule

- Get a free trial of Britany's Ignite Strength Workout Program

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]]> Can you run AND lift without losing muscle or burning out? Absolutely— but only if you do it right! In this episode, Britany break downs the biggest mistakes people make when trying to combine running and strength training, and how to structure your workouts for muscle gain, endurance, and speed—without overtraining.

Britany chats about...

- The #1 mistake that kills strength gains for runners

- Why sprints > long runs for muscle-building

- The best weekly schedule for runners who lift (and lifters who run)

- The benefits of polarized training for hybrid athletes

- Why recovery is the secret sauce to results

Whether you're a runner wanting more strength or a lifter looking to improve endurance, this episode has everything you need to build a hybrid workout routine that actually works.

RESOURCES MENTIONED:

- Download your free Strength and Running Workout Schedule

- Get a free trial of Britany's Ignite Strength Workout Program

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]]> Buzzsprout-16616729 Fri, 14 Feb 2025 00:00:00 -0800 1681 full false Fitness and Chronic Illness: How I’ve Stayed Relentlessly Active for 23 Years with Rheumatoid Arthritis Fitness and Chronic Illness: How I’ve Stayed Relentlessly Active for 23 Years with Rheumatoid Arthritis How does someone stay super fit and active while battling a chronic pain for 23 years? 

In today's episode, Britany discusses navigating her rheumatoid arthritis, chronic joint pain and staying active throughout it all. This episode isn't just for those with autoimmune disease or chronic illness, it's for anyone what wants to stay active and positive despite illness, injury, aging, joint pain or any physical setback in life.

Hint: It's about being stubborn enough to thrive despite the tough sh*t that life throws our way!!!

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]]> How does someone stay super fit and active while battling a chronic pain for 23 years? 

In today's episode, Britany discusses navigating her rheumatoid arthritis, chronic joint pain and staying active throughout it all. This episode isn't just for those with autoimmune disease or chronic illness, it's for anyone what wants to stay active and positive despite illness, injury, aging, joint pain or any physical setback in life.

Hint: It's about being stubborn enough to thrive despite the tough sh*t that life throws our way!!!

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]]> Buzzsprout-16534752 Fri, 31 Jan 2025 00:00:00 -0800 3516 full false Why Walking is the Missing Piece to Reaching Your Health and Fitness Goals Why Walking is the Missing Piece to Reaching Your Health and Fitness Goals What if you've been going about it all wrong?? In today's episode Britany breaks down why walking is the most underrated tool for body transformation (and frankly your mental health too). She addresses the myths around 10,000 daily steps, how calorie burn REALLY works (and why you probably are calculating it wrong) and provides methods for increasing your step could despite a busy schedule,

This episode makes sure you're not missing one of the most important pieces to the puzzle when it comes to your health and fitness goals.


Use code BRITANYFIT for $230 the C2 Foldable Walking Pad until Jan 31st. A walking treadmill that folds up and is portable!

Track your steps, sleeps, stress, recovery, workouts and more with the Garmin Venu 3S.

Related Episode: How Dieting and Fat Loss Really Work

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]]> What if you've been going about it all wrong?? In today's episode Britany breaks down why walking is the most underrated tool for body transformation (and frankly your mental health too). She addresses the myths around 10,000 daily steps, how calorie burn REALLY works (and why you probably are calculating it wrong) and provides methods for increasing your step could despite a busy schedule,

This episode makes sure you're not missing one of the most important pieces to the puzzle when it comes to your health and fitness goals.


Use code BRITANYFIT for $230 the C2 Foldable Walking Pad until Jan 31st. A walking treadmill that folds up and is portable!

Track your steps, sleeps, stress, recovery, workouts and more with the Garmin Venu 3S.

Related Episode: How Dieting and Fat Loss Really Work

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]]> Buzzsprout-16451143 Fri, 17 Jan 2025 00:00:00 -0800 3476 full false Why You Can’t Afford to Skip Investing In Your Foundation Why You Can’t Afford to Skip Investing In Your Foundation New year, same chaos? Sounds about right. In today's episode, Britany's here to keep it real with tales of daycare mishaps, womanly woes (do elephants go through menopause?), and the ultimate reminder: invest in your foundation before life starts to crumble.

This isn’t about hustling more in 2025—it’s about building a foundation in your career and personal life that you can build on for not only a better work-life balance but to get more energy and joy out of the life you've created.

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]]> New year, same chaos? Sounds about right. In today's episode, Britany's here to keep it real with tales of daycare mishaps, womanly woes (do elephants go through menopause?), and the ultimate reminder: invest in your foundation before life starts to crumble.

This isn’t about hustling more in 2025—it’s about building a foundation in your career and personal life that you can build on for not only a better work-life balance but to get more energy and joy out of the life you've created.

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]]> Buzzsprout-16372402 Fri, 03 Jan 2025 00:00:00 -0800 2610 full false Balancing Work and Life: The Secrets to Dropping the ‘Do It All’ Mindset Balancing Work and Life: The Secrets to Dropping the ‘Do It All’ Mindset We are getting real about balancing career and life on the podcast today. Britany reads a letter she wrote to herself from the lens of a working mom trying to go into 2025 with a healthier mindset. She discusses how to drop the "do it all" mindset and instead focus on minimizing anxiety, level setting expectations, taking better action and HAVING FUN. That last one is important.

Are you actually taking the time to have fun or are you just trying to be successful at everything that you do? Britany unpacks the weight of that at question in today's episode.
_

Sign up for Britany's email list and upcoming newsletters by clicking here.

Get Britany's Motherhood Survival Guide for Pregnancy and The First Year by clicking here.

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]]> We are getting real about balancing career and life on the podcast today. Britany reads a letter she wrote to herself from the lens of a working mom trying to go into 2025 with a healthier mindset. She discusses how to drop the "do it all" mindset and instead focus on minimizing anxiety, level setting expectations, taking better action and HAVING FUN. That last one is important.

Are you actually taking the time to have fun or are you just trying to be successful at everything that you do? Britany unpacks the weight of that at question in today's episode.
_

Sign up for Britany's email list and upcoming newsletters by clicking here.

Get Britany's Motherhood Survival Guide for Pregnancy and The First Year by clicking here.

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]]> Buzzsprout-16310442 Fri, 20 Dec 2024 00:00:00 -0800 2048 full false Paying It Forward: Realistic Advice from Toddler Moms with Danielle Pascente Paying It Forward: Realistic Advice from Toddler Moms with Danielle Pascente Fitness extraordinaire and mom, Danielle Pascente, joins Britany on today's episode to talk all things motherhood - from balancing WFH life with a baby, to that dreadful first postpartum poop, to lying to your toddler to minimize the threenager meltdowns.

Today's episode is the phone call you make to your fellow mom friend to ask "I'm not going crazy right? This sh*t is hard, right?"

Because, yes, motherhood is a wild wild ride. But luckily, it's one we don't have to go through alone.

You can find Danielle Pascente on Instagram at https://www.instagram.com/daniellepascente/

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]]> Fitness extraordinaire and mom, Danielle Pascente, joins Britany on today's episode to talk all things motherhood - from balancing WFH life with a baby, to that dreadful first postpartum poop, to lying to your toddler to minimize the threenager meltdowns.

Today's episode is the phone call you make to your fellow mom friend to ask "I'm not going crazy right? This sh*t is hard, right?"

Because, yes, motherhood is a wild wild ride. But luckily, it's one we don't have to go through alone.

You can find Danielle Pascente on Instagram at https://www.instagram.com/daniellepascente/

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]]> Buzzsprout-16209443 Fri, 06 Dec 2024 00:00:00 -0800 4700 full false Vision Boards and Goal Setting In Your Mid 30s and Beyond Vision Boards and Goal Setting In Your Mid 30s and Beyond Vision Boards. New Year's Resolutions. Monthly Goals. There's a lot of different ways to manifest the life you want to live, but in today's episode Britany offers up an alternative way to set goals for those of us in our mid to late 30s and beyond (aka those of us who don't have hours of free time to teach ourselves Spanish or how to knit). 

Britany reflects on the last time she did this goal setting exercise in 2020 and realizes she's not only accomplished everything on the list, but she's read to start a new one. 

This episode is about building a vision board for a life appropriate for your current phase of life - without time limits or pressure to accomplish it all perfectly or have all the answers right now. It's about believing in your vision (board) even if you don't know exactly how you'll make it happen.

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]]> Vision Boards. New Year's Resolutions. Monthly Goals. There's a lot of different ways to manifest the life you want to live, but in today's episode Britany offers up an alternative way to set goals for those of us in our mid to late 30s and beyond (aka those of us who don't have hours of free time to teach ourselves Spanish or how to knit). 

Britany reflects on the last time she did this goal setting exercise in 2020 and realizes she's not only accomplished everything on the list, but she's read to start a new one. 

This episode is about building a vision board for a life appropriate for your current phase of life - without time limits or pressure to accomplish it all perfectly or have all the answers right now. It's about believing in your vision (board) even if you don't know exactly how you'll make it happen.

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]]> Buzzsprout-16148518 Fri, 22 Nov 2024 00:00:00 -0800 2546 full false You're Not Alone: Talking Fertility & Pregnancy Loss with Jami Crist You're Not Alone: Talking Fertility & Pregnancy Loss with Jami Crist Britany sits down with author and brand marketer, Jami Crist, to discuss the multitude of challenges women can face in the trying to conceive and pregnancy journey.

Jami's new book, "The Losses We Keep" explores the stories of 9 women who faced pregnancy, loss, IVF, surrogacy, cancer and more.

This episode is an uplifting perspective on the emotional and physical toll so many women endure to try to become mothers. It's about amplifying the commonalities in our experiences and lending a hand to women to who need to be reminded that, you, my dear, are not alone.

You can learn more about "The Losses We Keep" and purchase the book here.

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]]> Britany sits down with author and brand marketer, Jami Crist, to discuss the multitude of challenges women can face in the trying to conceive and pregnancy journey.

Jami's new book, "The Losses We Keep" explores the stories of 9 women who faced pregnancy, loss, IVF, surrogacy, cancer and more.

This episode is an uplifting perspective on the emotional and physical toll so many women endure to try to become mothers. It's about amplifying the commonalities in our experiences and lending a hand to women to who need to be reminded that, you, my dear, are not alone.

You can learn more about "The Losses We Keep" and purchase the book here.

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]]> Buzzsprout-16055039 Fri, 08 Nov 2024 00:00:00 -0800 4158 full false Hot Takes and Hot Drinks Hot Takes and Hot Drinks Pull up a chair and pop some popcorn because Britany is on a soap box today, venting over a few hot takes she has let fester and needs to release. Like why hot drinks are superior to ice drinks (even in the summer), why Christmas music shouldn't be publicly played before Thanksgiving and why duvets, audio messages and "relaxing" vacations are overrated. 

Today's episode is for when you need a laugh listening to someone get heated about the unimportant silly things in life... because sometimes that's just what the soul needs on a Friday!

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]]> Pull up a chair and pop some popcorn because Britany is on a soap box today, venting over a few hot takes she has let fester and needs to release. Like why hot drinks are superior to ice drinks (even in the summer), why Christmas music shouldn't be publicly played before Thanksgiving and why duvets, audio messages and "relaxing" vacations are overrated. 

Today's episode is for when you need a laugh listening to someone get heated about the unimportant silly things in life... because sometimes that's just what the soul needs on a Friday!

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]]> Buzzsprout-15985425 Fri, 25 Oct 2024 00:00:00 -0700 4062 full false Empowering The Female Voice Through Self Defense & Self Confidence with Valerie Sizemore Empowering The Female Voice Through Self Defense & Self Confidence with Valerie Sizemore In today's episode, Britany is joined by guest Valerie Sizemore to talk female empowerment and the role that fitness and self defense can play in building confidence at any age.

1 in 3 women in the United States will experience assault. Britany and Valerie discuss both the physical and emotional tools women and young girls need in order to flourish amongst that hardship.

This episode is about utilizing your own strength to protect yourself and empowering the next generation to find strength in their voices and in their choices.

Valerie is an entrepreneur, mom, and PHD candidate. She recently opened Femme Rising, a jitsu jitsu, self defense and kickboxing studio, geared towards being a safe space to empower young girls, women and female identifying persons.

You can learn more about Valerie and Femme Rising Studio at https://www.instagram.com/femmerisingstudio/

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]]> In today's episode, Britany is joined by guest Valerie Sizemore to talk female empowerment and the role that fitness and self defense can play in building confidence at any age.

1 in 3 women in the United States will experience assault. Britany and Valerie discuss both the physical and emotional tools women and young girls need in order to flourish amongst that hardship.

This episode is about utilizing your own strength to protect yourself and empowering the next generation to find strength in their voices and in their choices.

Valerie is an entrepreneur, mom, and PHD candidate. She recently opened Femme Rising, a jitsu jitsu, self defense and kickboxing studio, geared towards being a safe space to empower young girls, women and female identifying persons.

You can learn more about Valerie and Femme Rising Studio at https://www.instagram.com/femmerisingstudio/

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]]> Buzzsprout-15899932 Fri, 11 Oct 2024 00:00:00 -0700 3702 full false A Realistic Approach to Better Health, Diet and Fitness A Realistic Approach to Better Health, Diet and Fitness In today' s episode Britany shares 3 tips to better health, diet and fitness and they're all things no one seems to talk about but everyone can implement easily. Today. Right now.

Whether your goal is fat loss, muscle gain or just feeling better in your body, this episode will show you to be realistic about nutrition and fitness goals and will help you do so without losing a grasp on your mental health.

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]]> In today' s episode Britany shares 3 tips to better health, diet and fitness and they're all things no one seems to talk about but everyone can implement easily. Today. Right now.

Whether your goal is fat loss, muscle gain or just feeling better in your body, this episode will show you to be realistic about nutrition and fitness goals and will help you do so without losing a grasp on your mental health.

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]]> Buzzsprout-15822837 Fri, 27 Sep 2024 00:00:00 -0700 1786 full false Fitness and Weight Loss Milestones You Need To Stop Ignoring Fitness and Weight Loss Milestones You Need To Stop Ignoring We're talking non-scale victories, workout milestones and all things PROGRESS today. Britany deep dives into 5 signs you're progressing in your fitness and health routine (that you're probably ignoring). 

Today's episode is for anyone struggling to feel like they'll ever achieve their goals and is searching for some wins to celebrate. Even if you're convinced you'll never be successful, Britany reminds us that the distance between the life you want to live and the life you're currently living isn't nearly as big as you think!

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]]> We're talking non-scale victories, workout milestones and all things PROGRESS today. Britany deep dives into 5 signs you're progressing in your fitness and health routine (that you're probably ignoring). 

Today's episode is for anyone struggling to feel like they'll ever achieve their goals and is searching for some wins to celebrate. Even if you're convinced you'll never be successful, Britany reminds us that the distance between the life you want to live and the life you're currently living isn't nearly as big as you think!

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]]> Buzzsprout-15743333 Fri, 13 Sep 2024 00:00:00 -0700 3107 full false How Dieting and Fat Loss Really Work How Dieting and Fat Loss Really Work In today's episode, Britany debunks myths around dieting - Keto, Low Carb, Intermittent Fasting and more. She discusses the pros and cons of calorie counting and macro counting and gives insight into how fat loss REALLY works and why it's so hard to achieve. 

If you've ever struggled to stay on top of your nutrition, if you eat the whole box of Oreos in one sitting or if simply want to make sure your diet aligns with your fitness goals - this is the episode for you!

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]]> In today's episode, Britany debunks myths around dieting - Keto, Low Carb, Intermittent Fasting and more. She discusses the pros and cons of calorie counting and macro counting and gives insight into how fat loss REALLY works and why it's so hard to achieve. 

If you've ever struggled to stay on top of your nutrition, if you eat the whole box of Oreos in one sitting or if simply want to make sure your diet aligns with your fitness goals - this is the episode for you!

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]]> Buzzsprout-15644669 Fri, 30 Aug 2024 01:00:00 -0700 4417 full false Navigating the Anxiety & Loneliness of the First Trimester Navigating the Anxiety & Loneliness of the First Trimester If you've ever pondered "is it normal to feel this way in the first trimester?" then this is the episode for you. Pulll up a chair and a mocktail because Britany is going through all the things she wish she knew about the first trimester. Britany is here to be your voice, your friend, your shoulder to cry on if you're feeling like the first trimester is hard AF (newsflash: it may possibly be the hardest part of pregnancy other than the birth itself). 

We're talking about the loneliness of not telling friends/family, anxiety around baby health unknowns and learning how to communicate with your partner, doctor and yourself in a brand new way.

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]]> If you've ever pondered "is it normal to feel this way in the first trimester?" then this is the episode for you. Pulll up a chair and a mocktail because Britany is going through all the things she wish she knew about the first trimester. Britany is here to be your voice, your friend, your shoulder to cry on if you're feeling like the first trimester is hard AF (newsflash: it may possibly be the hardest part of pregnancy other than the birth itself). 

We're talking about the loneliness of not telling friends/family, anxiety around baby health unknowns and learning how to communicate with your partner, doctor and yourself in a brand new way.

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]]> Buzzsprout-15591845 Fri, 16 Aug 2024 00:00:00 -0700 2988 full false Progressing Your Workout Routine To Fit Your Goals Progressing Your Workout Routine To Fit Your Goals Struggling to know what workout is right for you or how to fit it all into your schedule? Or even how to stay motivated to work out consistently? In today's episode, Britany brings her expertise as a fitness trainer to the table to highlight how to evolve fitness so that aligns with your goals. And she gives permission to change your goals over the course of your life, because *shocker*, you are allowed to change as a person. Also she complains about her husband for a hot second or two or three but let's just hope he isn't reading or listening to this, okay? No one tell him.

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]]> Struggling to know what workout is right for you or how to fit it all into your schedule? Or even how to stay motivated to work out consistently? In today's episode, Britany brings her expertise as a fitness trainer to the table to highlight how to evolve fitness so that aligns with your goals. And she gives permission to change your goals over the course of your life, because *shocker*, you are allowed to change as a person. Also she complains about her husband for a hot second or two or three but let's just hope he isn't reading or listening to this, okay? No one tell him.

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]]> Buzzsprout-15468935 Fri, 02 Aug 2024 00:00:00 -0700 3182 full false Having a Toddler Is Like Running A Marathon At Sprint Pace Having a Toddler Is Like Running A Marathon At Sprint Pace Fresh off her trip from Italy, Britany debriefs on her Tuscan vacation, life lessons and more than one story about cleaning up toddler poop, but what else do you expect at this point? 

Today's episode is about raging cleaning, surviving motherhood and letting go of regret... buckle up, we've got a lot to unpack.

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]]> Fresh off her trip from Italy, Britany debriefs on her Tuscan vacation, life lessons and more than one story about cleaning up toddler poop, but what else do you expect at this point? 

Today's episode is about raging cleaning, surviving motherhood and letting go of regret... buckle up, we've got a lot to unpack.

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]]> Buzzsprout-15431709 Fri, 19 Jul 2024 00:00:00 -0700 2506 full false Let Yourself Procrastinate Because You Aint Got Your Sh*t Together Let Yourself Procrastinate Because You Aint Got Your Sh*t Together In today's episode Britany is tackling procrastination and to-do lists... not ACTUALLY tackling the list but talking about what it's like when you're a serial procrastinator. If you find yourself doing your best work rightttt before your deadline - you're not alone. This is the episode for you if you've let that 2024 planner collect dust on your bookshelf already and you're staring at your long to-do list and letting the anxiety build!


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]]> In today's episode Britany is tackling procrastination and to-do lists... not ACTUALLY tackling the list but talking about what it's like when you're a serial procrastinator. If you find yourself doing your best work rightttt before your deadline - you're not alone. This is the episode for you if you've let that 2024 planner collect dust on your bookshelf already and you're staring at your long to-do list and letting the anxiety build!


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]]> Buzzsprout-15287665 Fri, 05 Jul 2024 00:00:00 -0700 517 full false Making Pivotal Life Changes After 30 Making Pivotal Life Changes After 30 We need to chat making big life changes.  Big career pivots, moving to a new city, divorces/break ups ... whatever it is - making any major change in your 30s, 40s, 50s and beyond feels way scarier than making change in your 20s.  

Britany discusses how she went from a corporate girlie climbing the promotion ladder to a self employed work from home chicken with it's head cut off.  And she debriefs on why making that change at 33 was scary AF, but she's here to provide advice on making big changes "later" in life and why it IS possible... without losing your head.

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]]> We need to chat making big life changes.  Big career pivots, moving to a new city, divorces/break ups ... whatever it is - making any major change in your 30s, 40s, 50s and beyond feels way scarier than making change in your 20s.  

Britany discusses how she went from a corporate girlie climbing the promotion ladder to a self employed work from home chicken with it's head cut off.  And she debriefs on why making that change at 33 was scary AF, but she's here to provide advice on making big changes "later" in life and why it IS possible... without losing your head.

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]]> Buzzsprout-15287618 Fri, 21 Jun 2024 00:00:00 -0700 1893 full false Stop Always Putting Other People First Stop Always Putting Other People First We all go through situations where we self sacrifice and put other people's needs before our own. And in today's episode, Britany discusses how important it is to keep YOU on the table instead of people pleasing. 

She discusses not losing sight of your big macro goals in an effort to serve other people's micro goals. Whether it's move on from a job, a boyfriend, a project, a bad best friend.... There are times when you know you need to say no and put it behind you, but the decision is full of shame, guilt or a fear of regret. Britany is here to remind you that there is a path forward and at the other end of that path is your own happiness!

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]]> We all go through situations where we self sacrifice and put other people's needs before our own. And in today's episode, Britany discusses how important it is to keep YOU on the table instead of people pleasing. 

She discusses not losing sight of your big macro goals in an effort to serve other people's micro goals. Whether it's move on from a job, a boyfriend, a project, a bad best friend.... There are times when you know you need to say no and put it behind you, but the decision is full of shame, guilt or a fear of regret. Britany is here to remind you that there is a path forward and at the other end of that path is your own happiness!

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]]> Buzzsprout-15209152 Fri, 07 Jun 2024 00:00:00 -0700 1705 full false Healthy Isn't Always Best: What the Pill, Snickers and Pre-Chopped Veggies All Have In Common Healthy Isn't Always Best: What the Pill, Snickers and Pre-Chopped Veggies All Have In Common Health and wellness trends are EVERYWHERE and in today's podcast, Britany makes the case for times when the healthiest option isn't the best option.

If you find yourself boggled down with guilt for not meal prepping or drinking green juice or doing hour long workouts, this episode is here as a reminder that you dictate what success looks in your life, not someone else and certainly not a trend.

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]]> Health and wellness trends are EVERYWHERE and in today's podcast, Britany makes the case for times when the healthiest option isn't the best option.

If you find yourself boggled down with guilt for not meal prepping or drinking green juice or doing hour long workouts, this episode is here as a reminder that you dictate what success looks in your life, not someone else and certainly not a trend.

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]]> Buzzsprout-15127819 Fri, 24 May 2024 00:00:00 -0700 2417 full false The Key to Aging Well (And Not Getting Your Feelings Hurt By Your Husband) The Key to Aging Well (And Not Getting Your Feelings Hurt By Your Husband) Today's episode is about the importance of daily decisions and how you can foster longevity in life and health. 

Often we are great at one of the big three pillars of health: exercise, nutrition and sleep. We sacrifice the other two to be perfect at the one that comes easiest to us. Britany suggests that instead of striving to be your strongest in the gym or to eat the "cleanest" diet what if you simply tried to be average at all three? What if the key to a health life is balance of many habits instead of perfection of one?

This week we talk about letting a healthy lifestyle come down to the small decisions we make daily in an effort to live long enough to enjoy our grandkids' weddings and beyond.

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]]> Today's episode is about the importance of daily decisions and how you can foster longevity in life and health. 

Often we are great at one of the big three pillars of health: exercise, nutrition and sleep. We sacrifice the other two to be perfect at the one that comes easiest to us. Britany suggests that instead of striving to be your strongest in the gym or to eat the "cleanest" diet what if you simply tried to be average at all three? What if the key to a health life is balance of many habits instead of perfection of one?

This week we talk about letting a healthy lifestyle come down to the small decisions we make daily in an effort to live long enough to enjoy our grandkids' weddings and beyond.

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]]> Buzzsprout-15043544 Fri, 10 May 2024 00:00:00 -0700 1764 full false Booty Calls, Baby Dials and When to Prioritize Sleep Over Working Out Booty Calls, Baby Dials and When to Prioritize Sleep Over Working Out In today's episode Britany gives you permission to skip your work out. GASP. What? From a fitness trainer? Yes. We're talking about sleep and how it's 100% okay to have phases of life when quality sleep just doesn't happen. 

If you need help navigating better sleep and workout consistency, this episode is for you!

Looking for better sleep? Try the Garmin Venu 3  smartwatch with sleep tracking capabilities!

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]]> In today's episode Britany gives you permission to skip your work out. GASP. What? From a fitness trainer? Yes. We're talking about sleep and how it's 100% okay to have phases of life when quality sleep just doesn't happen. 

If you need help navigating better sleep and workout consistency, this episode is for you!

Looking for better sleep? Try the Garmin Venu 3  smartwatch with sleep tracking capabilities!

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]]> Buzzsprout-14944759 Fri, 26 Apr 2024 00:00:00 -0700 2108 full false Holding Space For Two Things At Once Holding Space For Two Things At Once In today's episode, Britany celebrates one year of motherhood under her belt AND the end of her breastfeeding journey. 

She reflects on what she's learned over the course of the year as a mom and celebrates the wins without forgetting to b*tch about the hardness of it all... because it IS hard. We are allowed to admit that. You can love being a mom while simultaneously thinking it's the hardest thing you've ever done. That shouldn't have to be said, but in today's society, it needs to be repeated over and over and over again. 

Cheers to one year of Blake - time to deep dive into toodlerhood. Send prayers.

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]]> In today's episode, Britany celebrates one year of motherhood under her belt AND the end of her breastfeeding journey. 

She reflects on what she's learned over the course of the year as a mom and celebrates the wins without forgetting to b*tch about the hardness of it all... because it IS hard. We are allowed to admit that. You can love being a mom while simultaneously thinking it's the hardest thing you've ever done. That shouldn't have to be said, but in today's society, it needs to be repeated over and over and over again. 

Cheers to one year of Blake - time to deep dive into toodlerhood. Send prayers.

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]]> Buzzsprout-14875280 Fri, 12 Apr 2024 00:00:00 -0700 2103 full false Some Balls Are Meant To Be Dropped Some Balls Are Meant To Be Dropped In today's episode, Britany reflects on the past year (because it IS her birthday after all) and provides advice for anyone looking at  the work/life balance that they need to accomplish and feeling like there's no way they can get it all done. NEWSFLASH: You can't get it all done. Some balls are meant to be dropped. Ok maybe not dropped per say, but at least put the ball to the side from the time being and focus on what really matters: like brownies on your birthday.

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]]> In today's episode, Britany reflects on the past year (because it IS her birthday after all) and provides advice for anyone looking at  the work/life balance that they need to accomplish and feeling like there's no way they can get it all done. NEWSFLASH: You can't get it all done. Some balls are meant to be dropped. Ok maybe not dropped per say, but at least put the ball to the side from the time being and focus on what really matters: like brownies on your birthday.

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]]> Buzzsprout-14790469 Fri, 29 Mar 2024 00:00:00 -0700 1926 full false Sound the Alarm: Aunt Flow Is Coming Out Of Hibernation Sound the Alarm: Aunt Flow Is Coming Out Of Hibernation Fun fact: Motherhood doesn't take a day off for period cramps. Especially not the first period postpartum. Batten down the hatches because Britany has sent out the SOS distress signal because she's SCARED of the period days ahead of her this week.

More importantly, Britany is launching her first ever exercise tutorial guide and she's giving a sneak peek behind this Workout Companion Guide that launches on Monday. She's excited to take all the exercise knowledge in her head and share it with the world in the simple fun way so you can smash your goals in your workouts. Stay tuned on Instagram for more!

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]]> Fun fact: Motherhood doesn't take a day off for period cramps. Especially not the first period postpartum. Batten down the hatches because Britany has sent out the SOS distress signal because she's SCARED of the period days ahead of her this week.

More importantly, Britany is launching her first ever exercise tutorial guide and she's giving a sneak peek behind this Workout Companion Guide that launches on Monday. She's excited to take all the exercise knowledge in her head and share it with the world in the simple fun way so you can smash your goals in your workouts. Stay tuned on Instagram for more!

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]]> Buzzsprout-14468684 Fri, 09 Feb 2024 00:00:00 -0800 1987 full false The Truth Behind "What I Eat In a Day" Videos The Truth Behind "What I Eat In a Day" Videos In today's episode, Britany discusses why she has no plans to do "What I Eat In A Day" content on social media and why she thinks the popular trend contributes to unhealthy diet culture and the demonization of "good vs bad" foods. 

She provides insights around how to think about food and diet messaging on social media so that you hopefully prevent falling prey to the toxic messaging - even when it's indirectly implied - so you can stay in a positive headspace when it comes to what you're eating.

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]]> In today's episode, Britany discusses why she has no plans to do "What I Eat In A Day" content on social media and why she thinks the popular trend contributes to unhealthy diet culture and the demonization of "good vs bad" foods. 

She provides insights around how to think about food and diet messaging on social media so that you hopefully prevent falling prey to the toxic messaging - even when it's indirectly implied - so you can stay in a positive headspace when it comes to what you're eating.

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]]> Buzzsprout-14416379 Fri, 02 Feb 2024 00:00:00 -0800 3236 full false Soreness of the Mind Soreness of the Mind You work out hard and you get sore the next day. That's called DOMS - Delayed Onset Muscle Soreness. Well today's episode is about DOMS of the brain. Soreness of the mind. When you live life too hard and now your brain is sore. And you gotta rest and recover and foam roll the brain muscle so you can get back up to speed.

If you feel like you need a brain massage or a good vent sesh with a girlfriend, this episode's got your name on it.

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]]> You work out hard and you get sore the next day. That's called DOMS - Delayed Onset Muscle Soreness. Well today's episode is about DOMS of the brain. Soreness of the mind. When you live life too hard and now your brain is sore. And you gotta rest and recover and foam roll the brain muscle so you can get back up to speed.

If you feel like you need a brain massage or a good vent sesh with a girlfriend, this episode's got your name on it.

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]]> Buzzsprout-14380426 Fri, 26 Jan 2024 00:00:00 -0800 2083 full false The IDGAF Attitude: How My People Pleasing Anxiety Changed In My 30s The IDGAF Attitude: How My People Pleasing Anxiety Changed In My 30s Today's episode is for anyone struggling with that high functioning overachiever brand of anxiety. Britany discusses the shift she saw in her perfectionism and overachiever ways as she settles deeper into her mid 30s. But first, we need to discuss pushing a heavy stroller 3 miles in the snow uphill both ways (okay it was really 6 blocks and it was flat, but it sounds better the other way).

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]]> Today's episode is for anyone struggling with that high functioning overachiever brand of anxiety. Britany discusses the shift she saw in her perfectionism and overachiever ways as she settles deeper into her mid 30s. But first, we need to discuss pushing a heavy stroller 3 miles in the snow uphill both ways (okay it was really 6 blocks and it was flat, but it sounds better the other way).

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]]> Britany Williams Buzzsprout-14339561 Fri, 19 Jan 2024 07:00:00 -0800 1884 full false Start Before You're Ready Start Before You're Ready Not sure where to start? With a new fitness routine? With a new goal? In a new project? Well Britany is here with a motivational kick in the ass to remind you that if you plan on getting started, you've got to take that first step. You'll figure it out along the way, but you've gotta get "along the way" first in order to figure it out. 

Also prepare yourself for some unhinged tangents, metaphors and ramblings because that's how we do things around here. Happy Filter Free Friday!

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]]> Not sure where to start? With a new fitness routine? With a new goal? In a new project? Well Britany is here with a motivational kick in the ass to remind you that if you plan on getting started, you've got to take that first step. You'll figure it out along the way, but you've gotta get "along the way" first in order to figure it out. 

Also prepare yourself for some unhinged tangents, metaphors and ramblings because that's how we do things around here. Happy Filter Free Friday!

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]]> Buzzsprout-14295797 Fri, 12 Jan 2024 00:00:00 -0800 2114 full false Respect Who You Were in 2023 Before You Become Who You Will Be in 2024 Respect Who You Were in 2023 Before You Become Who You Will Be in 2024 In today's episode we discuss honoring and respecting all that we went through - good and bad - in 2023 before we go conquer our goals in 2024. We also discuss the role of therapy, talking through your problems, and generally owning up to your own BS. Because it's healthy to work through it and sometimes that's exactly what you need to do before you move forward with your goals.

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]]> In today's episode we discuss honoring and respecting all that we went through - good and bad - in 2023 before we go conquer our goals in 2024. We also discuss the role of therapy, talking through your problems, and generally owning up to your own BS. Because it's healthy to work through it and sometimes that's exactly what you need to do before you move forward with your goals.

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]]> Buzzsprout-14255734 Fri, 05 Jan 2024 11:00:00 -0800 1827 full false Happiness Creates Health Happiness Creates Health In this week's episode we are chatting about doing more of what we LOVE doing and less of what we think we SHOULD be doing in 2024. This discussion isn't about New Year's Resolutions or the perfect way to craft up your yearly goals. This episode is about going into the new year simply trying to be more aligned with the kind of person you want to be and doing it with a smile on your face.

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]]> In this week's episode we are chatting about doing more of what we LOVE doing and less of what we think we SHOULD be doing in 2024. This discussion isn't about New Year's Resolutions or the perfect way to craft up your yearly goals. This episode is about going into the new year simply trying to be more aligned with the kind of person you want to be and doing it with a smile on your face.

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]]> Britany Williams Buzzsprout-14216970 Fri, 29 Dec 2023 00:00:00 -0800 1814 full false The Importance of Being Just Good Enough The Importance of Being Just Good Enough Are you a struggling perfectionist? Yup, same here. In today's episode, Britany discusses two concepts that kept her head on straight during the firestorm that was 2023: putting systems in place to make achieving your goals easier and recognizing the importance of being just good enough.

This episode is for anyone who needs motivation to better approach their goals in 2024 and to refresh their mindset on getting sh*t done.

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]]> Are you a struggling perfectionist? Yup, same here. In today's episode, Britany discusses two concepts that kept her head on straight during the firestorm that was 2023: putting systems in place to make achieving your goals easier and recognizing the importance of being just good enough.

This episode is for anyone who needs motivation to better approach their goals in 2024 and to refresh their mindset on getting sh*t done.

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]]> Britany Williams Buzzsprout-14190775 Fri, 22 Dec 2023 00:00:00 -0800 1858 full false Trying To Get It All Done Before the Holidays Trying To Get It All Done Before the Holidays Let's consider this week's episode a part 2 of last week's episode about being overwhelmed with your to do list as the holidays approach. The holidays should be a time for relaxation - and they will be - but if you're like Britany, that means tackling your mountain of a to do list head first. Because even though you can do all the things after the holidays, you won't be able to enjoy the holidays if you have a long to do list at work.

This is a reminder to not succumb to hustle culture but if you need to work a few more hours this week so that you can actually enjoy the holidays...maybe you do it?

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]]> Let's consider this week's episode a part 2 of last week's episode about being overwhelmed with your to do list as the holidays approach. The holidays should be a time for relaxation - and they will be - but if you're like Britany, that means tackling your mountain of a to do list head first. Because even though you can do all the things after the holidays, you won't be able to enjoy the holidays if you have a long to do list at work.

This is a reminder to not succumb to hustle culture but if you need to work a few more hours this week so that you can actually enjoy the holidays...maybe you do it?

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]]> Buzzsprout-14151410 Fri, 15 Dec 2023 00:00:00 -0800 1266 full false Prioritizing You (NOT Your To Do List) During Your Free Time Prioritizing You (NOT Your To Do List) During Your Free Time If you spend your free time doing things like laundry, cleaning, hair washing instead of truly enjoyable tasks, this episode is for you! Britany chats about how easy it is to spend "me" time doing things that are either standard necessary practices  OR spending "me" time doing things for others. Washing your hair doesn't count as self care - being clean is a basic human need. And worrying about the baby's schedule or what to make to dinner doesn't qualify as a relaxing hour on the couch.

This episode is about finding time to do things that make YOU happy for no one other than yourself.

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]]> If you spend your free time doing things like laundry, cleaning, hair washing instead of truly enjoyable tasks, this episode is for you! Britany chats about how easy it is to spend "me" time doing things that are either standard necessary practices  OR spending "me" time doing things for others. Washing your hair doesn't count as self care - being clean is a basic human need. And worrying about the baby's schedule or what to make to dinner doesn't qualify as a relaxing hour on the couch.

This episode is about finding time to do things that make YOU happy for no one other than yourself.

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]]> Britany Williams Buzzsprout-14096176 Fri, 08 Dec 2023 00:00:00 -0800 1730 full false Thick Thighs Save Lives Thick Thighs Save Lives This episode is about coming full circle and finally laughing  about the silly arbitrary beauty standards you used to hold yourself to as a teenager (and maybe you still do sometimes). It's about celebrating your thick thighs that chafe when you walk to the mailbox and it's about celebrating going to the grocery store with your baby for the first time because that sh*t is hard. 

If you need a good laugh, a silly story, and a reminder that you're amazing just how you are - this is absolutely it.

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]]> This episode is about coming full circle and finally laughing  about the silly arbitrary beauty standards you used to hold yourself to as a teenager (and maybe you still do sometimes). It's about celebrating your thick thighs that chafe when you walk to the mailbox and it's about celebrating going to the grocery store with your baby for the first time because that sh*t is hard. 

If you need a good laugh, a silly story, and a reminder that you're amazing just how you are - this is absolutely it.

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]]> Buzzsprout-14067236 Fri, 01 Dec 2023 00:00:00 -0800 1953 full false My Ongoing Battle With Rheumatoid Arthritis My Ongoing Battle With Rheumatoid Arthritis Today's episode is a glimpse into Britany's current struggles with her autoimmune disease, Rheumatoid Arthritis. It's a reminder to anyone battling with an autoimmune disease that the journey is full of ups and downs and it's a ask to the community at large to make space for people in your life who are fighting silent diseases. 

This episode is part of Britany's quest to remind people that they are not alone in the battles that they fight. 

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]]> Today's episode is a glimpse into Britany's current struggles with her autoimmune disease, Rheumatoid Arthritis. It's a reminder to anyone battling with an autoimmune disease that the journey is full of ups and downs and it's a ask to the community at large to make space for people in your life who are fighting silent diseases. 

This episode is part of Britany's quest to remind people that they are not alone in the battles that they fight. 

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]]> Buzzsprout-13987772 Fri, 17 Nov 2023 00:00:00 -0800 1916 full false Avoiding Shame Around Holiday Overeating and The Urge to Hibernate Avoiding Shame Around Holiday Overeating and The Urge to Hibernate Come November and December all we want to do is overeat at the holiday parties and skip our workouts to sit on the couch and drink some hot chocolate/eggnog/insert your cozy beverage of choice here.   If you find yourself full of shame and guilt come January, this podcast will help you build a plan to do things differently this year.

Britany is here to help strip away the unhealthy thought patterns that can creep up for some of us around being "healthy" during the holidays and she reminds us that the only thing we need to worry about in November and December is enjoying the cookies, moving your body more days than not, and being thankful for all the good that exists in our lives.


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]]> Come November and December all we want to do is overeat at the holiday parties and skip our workouts to sit on the couch and drink some hot chocolate/eggnog/insert your cozy beverage of choice here.   If you find yourself full of shame and guilt come January, this podcast will help you build a plan to do things differently this year.

Britany is here to help strip away the unhealthy thought patterns that can creep up for some of us around being "healthy" during the holidays and she reminds us that the only thing we need to worry about in November and December is enjoying the cookies, moving your body more days than not, and being thankful for all the good that exists in our lives.


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]]> Britany Williams Buzzsprout-13944886 Fri, 10 Nov 2023 00:00:00 -0800 1478 full false Work Life Balance and the Difference Between Betty Crocker and Betty Ford Work Life Balance and the Difference Between Betty Crocker and Betty Ford Struggling to fit in "me time" because you're too busy at work? It's time you stop giving 100% of yourself to the pursuit of other people's goals and start carving out time for yourself. 

This is your reminder that you absolutely cannot just worry about your career and your kids and think that your life is complete. You are allowed to put YOU and YOUR GOALS on the table too. Goals completely separate from the corporate ladder and how healthy your kiddo is.

This is your reminder to do something for yourself today, tomorrow and every day after that without guilt and without shame. Even if you have to ask for help in order to get it done.

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]]> Struggling to fit in "me time" because you're too busy at work? It's time you stop giving 100% of yourself to the pursuit of other people's goals and start carving out time for yourself. 

This is your reminder that you absolutely cannot just worry about your career and your kids and think that your life is complete. You are allowed to put YOU and YOUR GOALS on the table too. Goals completely separate from the corporate ladder and how healthy your kiddo is.

This is your reminder to do something for yourself today, tomorrow and every day after that without guilt and without shame. Even if you have to ask for help in order to get it done.

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]]> Buzzsprout-13896741 Fri, 03 Nov 2023 00:00:00 -0700 2363 full false How To Not Get A Divorce While Hanging Artwork in Your Home How To Not Get A Divorce While Hanging Artwork in Your Home Today's episode is about small life lessons Britany has learned:

1. Sleep training is about so much more than just teaching your baby how to sleep.

2. In every relationship there is one person who wants to math their way through a problem and the other person just wants to wing it (or pay someone to deal with it.)

3. Hanging artwork is a surefire way to get into an argument with your spouse, so it's best to just avoid it all together.

This podcast is for you if you want to laugh about relationships, learn about why you should sleep train your baby (if you want to!)...and hear about creating a graham cracker Halloween costume from scratch...

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]]> Today's episode is about small life lessons Britany has learned:

1. Sleep training is about so much more than just teaching your baby how to sleep.

2. In every relationship there is one person who wants to math their way through a problem and the other person just wants to wing it (or pay someone to deal with it.)

3. Hanging artwork is a surefire way to get into an argument with your spouse, so it's best to just avoid it all together.

This podcast is for you if you want to laugh about relationships, learn about why you should sleep train your baby (if you want to!)...and hear about creating a graham cracker Halloween costume from scratch...

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]]> Buzzsprout-13855692 Fri, 27 Oct 2023 00:00:00 -0700 1837 full false Fitness Is A Privilege But Not Every Day Is Privileged Fitness Is A Privilege But Not Every Day Is Privileged Today's episode is for anyone feeling ashamed for not having the time, money, knowledge or state of mind to commit as much effort into their fitness routine as they think they should. As a certified fitness trainer to thousands of women across the globe, Britany is here to remind you that there isn't one way to "do fitness" and it's going to look different for everyone. And that's 100% okay. Thank God.

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]]> Today's episode is for anyone feeling ashamed for not having the time, money, knowledge or state of mind to commit as much effort into their fitness routine as they think they should. As a certified fitness trainer to thousands of women across the globe, Britany is here to remind you that there isn't one way to "do fitness" and it's going to look different for everyone. And that's 100% okay. Thank God.

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]]> Buzzsprout-13812020 Fri, 20 Oct 2023 00:00:00 -0700 2010 full false Feeling Confident When You Don't Love Your Body Feeling Confident When You Don't Love Your Body Have you ever struggled to love what you see in the mirror? We all have those days we don't love what our bodies look like. And today's episode is about how to stay positive despite that. It's not about faking confidence, it's about being a bit nicer to yourself even if you have extra weight, flab, rolls, cellulite or whatever it is that makes you feel uncomfortable in your body. 

Britany doesn't preach to "love yourself no matter what" nor does she believe in reciting BS affirmations that just feel like lies you repeat to yourself. This podcast is about looking your body insecurities in the eye and saying "i see you, i respect you, but you do not get to define me, my thoughts and my life."

If you don't love your body right now, this podcast is to remind you that better days are ahead...and they are  probably closer than you think.

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]]> Have you ever struggled to love what you see in the mirror? We all have those days we don't love what our bodies look like. And today's episode is about how to stay positive despite that. It's not about faking confidence, it's about being a bit nicer to yourself even if you have extra weight, flab, rolls, cellulite or whatever it is that makes you feel uncomfortable in your body. 

Britany doesn't preach to "love yourself no matter what" nor does she believe in reciting BS affirmations that just feel like lies you repeat to yourself. This podcast is about looking your body insecurities in the eye and saying "i see you, i respect you, but you do not get to define me, my thoughts and my life."

If you don't love your body right now, this podcast is to remind you that better days are ahead...and they are  probably closer than you think.

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]]> Buzzsprout-13769632 Fri, 13 Oct 2023 00:00:00 -0700 2036 full false "Never Miss A Monday" Is Bad Advice "Never Miss A Monday" Is Bad Advice Contrary to what they will tell you, missing a Monday workout won't ruin your chances at a good week of workouts and healthy choices. While on the surface, Britany makes the case for letting lazy Sunday spill into Monday when it comes to your workout, the deeper lesson is that there's not one right way to build a fitness routine. Don't let hustle culture tell you otherwise.

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]]> Contrary to what they will tell you, missing a Monday workout won't ruin your chances at a good week of workouts and healthy choices. While on the surface, Britany makes the case for letting lazy Sunday spill into Monday when it comes to your workout, the deeper lesson is that there's not one right way to build a fitness routine. Don't let hustle culture tell you otherwise.

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]]> Buzzsprout-13711412 Fri, 06 Oct 2023 00:00:00 -0700 1552 full false Waxing Your Mustache Counts As Self Care Waxing Your Mustache Counts As Self Care She's in a good mood today, friends! Why? Because the mustache is waxed and the unibrow is taken care of. It's a freaking miracle. In today's episode, Britany takes you down memory lane circa 2006-2014 when her wardrobe was skin tight, her hangovers were nonexistent and the idea of wearing a winter jacket to the bar in freezing snow was out of the question. This is the podcast episode you need on a Friday if you're the kind of person who likes to laugh on a Friday and if you're not that kind of person, then what the hell are you doing here? Ok that was rude, but like seriously, what are you doing here?

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]]> She's in a good mood today, friends! Why? Because the mustache is waxed and the unibrow is taken care of. It's a freaking miracle. In today's episode, Britany takes you down memory lane circa 2006-2014 when her wardrobe was skin tight, her hangovers were nonexistent and the idea of wearing a winter jacket to the bar in freezing snow was out of the question. This is the podcast episode you need on a Friday if you're the kind of person who likes to laugh on a Friday and if you're not that kind of person, then what the hell are you doing here? Ok that was rude, but like seriously, what are you doing here?

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]]> Buzzsprout-13682411 Fri, 29 Sep 2023 00:00:00 -0700 2163 full false A 7 Minute Convo With A Good Girlfriend A 7 Minute Convo With A Good Girlfriend When you are having one of those days when you can only give 30% effort...listen to this podcast episode.

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]]> When you are having one of those days when you can only give 30% effort...listen to this podcast episode.

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]]> Buzzsprout-13637161 Fri, 22 Sep 2023 00:00:00 -0700 529 full false Diastasis Recti Healing, C-Section Recovery And The Case for High Rise Underwear Diastasis Recti Healing, C-Section Recovery And The Case for High Rise Underwear If you've asked yourself what is diastasis recti? Why do I still look pregnant? Can I fix my postpartum core even after years? How do i lose the c-section "shelf"? How do I feel normal again after a c-section? ... then you've come to the right podcast!

Dr. Lashonda Jones, Physical Therapist and Pre/post-natal Corrective Exercise Specialist, joins the podcast to discuss how to heal diastasis recti and how to approach recovery from c-sections.

Whether you're newly postpartum or 20 years postpartum, you'll find information and tools to help your body function properly again... and most importantly, you'll be reminded to love your body again.

CONNECT WITH DR LASHONDA JONES
Instagram: https://www.instagram.com/ptrainershonda
Website: https://coreelevationfitness.com


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]]> If you've asked yourself what is diastasis recti? Why do I still look pregnant? Can I fix my postpartum core even after years? How do i lose the c-section "shelf"? How do I feel normal again after a c-section? ... then you've come to the right podcast!

Dr. Lashonda Jones, Physical Therapist and Pre/post-natal Corrective Exercise Specialist, joins the podcast to discuss how to heal diastasis recti and how to approach recovery from c-sections.

Whether you're newly postpartum or 20 years postpartum, you'll find information and tools to help your body function properly again... and most importantly, you'll be reminded to love your body again.

CONNECT WITH DR LASHONDA JONES
Instagram: https://www.instagram.com/ptrainershonda
Website: https://coreelevationfitness.com


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]]> Buzzsprout-13557024 Fri, 15 Sep 2023 00:00:00 -0700 3426 full false Permission to To Have A Lazy and Unhealthy Phase Permission to To Have A Lazy and Unhealthy Phase Today's episode is about having less guilt around the unproductive and "unhealthy" phases of life. Oh you historically binge on Christmas cookies every weekend between Thanksgiving and New Years? Yeah us too. But guess what?  You tend to be a lazy sack of potatoes every September because it's too hot to function? Yup, that's okay too. This episode is about reminding yourself that every year and every part of life is broken up into good and bad phases and that you need not to hold yourself to the perfection of a good phase 24/7/365. So go ahead, be a little bit lazy today. Just don't make it a habit.

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]]> Today's episode is about having less guilt around the unproductive and "unhealthy" phases of life. Oh you historically binge on Christmas cookies every weekend between Thanksgiving and New Years? Yeah us too. But guess what?  You tend to be a lazy sack of potatoes every September because it's too hot to function? Yup, that's okay too. This episode is about reminding yourself that every year and every part of life is broken up into good and bad phases and that you need not to hold yourself to the perfection of a good phase 24/7/365. So go ahead, be a little bit lazy today. Just don't make it a habit.

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]]> Buzzsprout-13550555 Fri, 08 Sep 2023 00:00:00 -0700 1556 full false What I Wish Someone Told Me About Breastfeeding and Pumping What I Wish Someone Told Me About Breastfeeding and Pumping Today's Filter Free Friday episode is all about breastfeeding (and pumping)- the good, the bad and the very ugly sides of something that feels like it should be so natural but isn't at all. Britany shares her breastfeeding journey and shine light on the parts of breastfeeding that aren't talked about enough. 

Here's to not feeling so alone when you're awake at 1am with your baby or with your pump and your partner is sound asleep (and likely oblivious that you're even awake). 

You are not alone in this journey - this episode is to help you realize that, every step of the way.

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]]> Today's Filter Free Friday episode is all about breastfeeding (and pumping)- the good, the bad and the very ugly sides of something that feels like it should be so natural but isn't at all. Britany shares her breastfeeding journey and shine light on the parts of breastfeeding that aren't talked about enough. 

Here's to not feeling so alone when you're awake at 1am with your baby or with your pump and your partner is sound asleep (and likely oblivious that you're even awake). 

You are not alone in this journey - this episode is to help you realize that, every step of the way.

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]]> Buzzsprout-13509230 Fri, 01 Sep 2023 00:00:00 -0700 4140 full false More Money and More Birthday Cards: How to Advocate For Yourself in Your Career and Relationships More Money and More Birthday Cards: How to Advocate For Yourself in Your Career and Relationships Today's episode is a reminder about how to advocate for yourself in your relationships, in your career and generally in all aspects of your life so that you can get MORE of what you want out of life.

Britany is coming to you straight from her bedroom (is that weird?) with a few tips about how she's landed more money/promotions in her job and more flowers and birthday cards in her relationships. No, those things are not of equal importance, but it's all good advice nevertheless.

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]]> Today's episode is a reminder about how to advocate for yourself in your relationships, in your career and generally in all aspects of your life so that you can get MORE of what you want out of life.

Britany is coming to you straight from her bedroom (is that weird?) with a few tips about how she's landed more money/promotions in her job and more flowers and birthday cards in her relationships. No, those things are not of equal importance, but it's all good advice nevertheless.

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]]> Britany Williams Buzzsprout-13465658 Fri, 25 Aug 2023 00:00:00 -0700 2197 full false Full Cow Moment: How Postpartum Humbles You In a Stranger's Bathroom Full Cow Moment: How Postpartum Humbles You In a Stranger's Bathroom Today's episode is another saga in the postpartum chronicles. This time Britany's milking herself in a bathroom on set at a photo shoot with a full face of make up and not a strand of dignity left in sight. 

This one is for all you mammas, soon to be mammas, and wanna be mammas. It's a reminder that just when you think you've got this whole postpartum thing figured out, your engorged crusty nips will put your right back in your place.

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]]> Today's episode is another saga in the postpartum chronicles. This time Britany's milking herself in a bathroom on set at a photo shoot with a full face of make up and not a strand of dignity left in sight. 

This one is for all you mammas, soon to be mammas, and wanna be mammas. It's a reminder that just when you think you've got this whole postpartum thing figured out, your engorged crusty nips will put your right back in your place.

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]]> Britany Williams Buzzsprout-13426862 Fri, 18 Aug 2023 00:00:00 -0700 1838 full false Lubed Up Cheeks Lubed Up Cheeks Yet another episode including stories Britany shouldn't put out on the internet but she does it anyway to make sure you get a good laugh in on a Friday. This week we're talking physical examinations of the "back door," coming to terms with getting a part time nanny and just generally trying to make it through life one day at a time. If you're overwhelmed but also trying to grab life by the horns, this episode is proof that you're not alone.

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]]> Yet another episode including stories Britany shouldn't put out on the internet but she does it anyway to make sure you get a good laugh in on a Friday. This week we're talking physical examinations of the "back door," coming to terms with getting a part time nanny and just generally trying to make it through life one day at a time. If you're overwhelmed but also trying to grab life by the horns, this episode is proof that you're not alone.

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]]> Britany Williams Buzzsprout-13378819 Fri, 11 Aug 2023 00:00:00 -0700 1882 full false If You Lift Heavier In Every Day Life Than In Your Workouts That's A Problem If You Lift Heavier In Every Day Life Than In Your Workouts That's A Problem In today's episode Britany dishes out tough love to the women who are selling themselves short in their workouts - whether they are at home, at a gym or in a boutique fitness studio.

Women around the world are either (a) afraid of getting bulky or (b) think that lifting heavier the 10 lbs will ruin their chances of getting "toned" and "sculpted."

This episode is here to prove to you other wise. Consider it the fire under your butt that you need if you're looking for a more effective workout routine.

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]]> In today's episode Britany dishes out tough love to the women who are selling themselves short in their workouts - whether they are at home, at a gym or in a boutique fitness studio.

Women around the world are either (a) afraid of getting bulky or (b) think that lifting heavier the 10 lbs will ruin their chances of getting "toned" and "sculpted."

This episode is here to prove to you other wise. Consider it the fire under your butt that you need if you're looking for a more effective workout routine.

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]]> Buzzsprout-13300921 Fri, 28 Jul 2023 00:00:00 -0700 2345 full false Woman Up and Go Get That Sh*t Checked Out Woman Up and Go Get That Sh*t Checked Out Show of hands - who has nagging pain in your knees, back or any other body part that seems to fail us as we get older? Yeah, same here too. Today's episode is about having the maturity and discipline to truly take care of your body by taking the time and effort to truly deal with small nagging pain (instead of letting it fester into something bigger).

THIS IS YOUR SIGN TO GO SEE A PHYSICAL THERAPIST ABOUT THAT PAIN YOU HAVE IN YOUR PINKY TOE. GO. DO IT. Thank us later.

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]]> Show of hands - who has nagging pain in your knees, back or any other body part that seems to fail us as we get older? Yeah, same here too. Today's episode is about having the maturity and discipline to truly take care of your body by taking the time and effort to truly deal with small nagging pain (instead of letting it fester into something bigger).

THIS IS YOUR SIGN TO GO SEE A PHYSICAL THERAPIST ABOUT THAT PAIN YOU HAVE IN YOUR PINKY TOE. GO. DO IT. Thank us later.

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]]> Buzzsprout-13258872 Fri, 21 Jul 2023 00:00:00 -0700 1122 full false Taking Delight In The Simple Things Like Glitter Balloons and Sumo Wrestling Watch Parties Taking Delight In The Simple Things Like Glitter Balloons and Sumo Wrestling Watch Parties In today's episode, Britany reminds us that amongst the chaos  and the noise and the stress, there is stillness and joy, you just need to go find it. Ironically, there is also chaos amongst the stillness, as apparent by Britany's psychotic senior prank ideas back in high school, but that's besides the point. What she wants you to remember is that no matter how uptight you get, there is something worth smiling over. Like talking a janitor into letting you fill your principal's office with balloons loaded with glitter. Floor to ceiling. At 4am in the morning. No?

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]]> In today's episode, Britany reminds us that amongst the chaos  and the noise and the stress, there is stillness and joy, you just need to go find it. Ironically, there is also chaos amongst the stillness, as apparent by Britany's psychotic senior prank ideas back in high school, but that's besides the point. What she wants you to remember is that no matter how uptight you get, there is something worth smiling over. Like talking a janitor into letting you fill your principal's office with balloons loaded with glitter. Floor to ceiling. At 4am in the morning. No?

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]]> Britany Williams Buzzsprout-13217745 Fri, 14 Jul 2023 00:00:00 -0700 2094 full false Caesar Salad and Fries: How to Find Balance In Your Diet Caesar Salad and Fries: How to Find Balance In Your Diet This week's podcast episode is about how Britany finds emotional balance in her diet. This isn't about how to count calories or how to make the "skinny" version of your favorite cocktail. This episode is about looking down at the plate of food in front of you and seeing foods that bring you both joy and health, because yes, both are possible.

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]]> This week's podcast episode is about how Britany finds emotional balance in her diet. This isn't about how to count calories or how to make the "skinny" version of your favorite cocktail. This episode is about looking down at the plate of food in front of you and seeing foods that bring you both joy and health, because yes, both are possible.

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]]> Britany Williams Buzzsprout-13176146 Fri, 07 Jul 2023 00:00:00 -0700 1874 full false Taking a Hammer to Your Breast Pump and Other Ways to Reclaim Your Body Taking a Hammer to Your Breast Pump and Other Ways to Reclaim Your Body Tip: take a hammer to your breast pump when you're done with it because your body was made for more than just caring for a baby. On today's episode, a very sleep deprived Britany discusses how throughout a woman's life it feels like she doesn't own her body - whether it be due to society's expectations or a little one sucking at the nip. We all have phases of life  where what we do with our bodies feels like it's with someone else's best interest in mind. Britany is here to remind you to make decisions for you sometimes too.


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]]> Tip: take a hammer to your breast pump when you're done with it because your body was made for more than just caring for a baby. On today's episode, a very sleep deprived Britany discusses how throughout a woman's life it feels like she doesn't own her body - whether it be due to society's expectations or a little one sucking at the nip. We all have phases of life  where what we do with our bodies feels like it's with someone else's best interest in mind. Britany is here to remind you to make decisions for you sometimes too.


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]]> Britany Williams Buzzsprout-13135901 Fri, 30 Jun 2023 00:00:00 -0700 2099 full false Giving Up to Gain: How I Knew I Was Ready For Kids and A Life Sans Coffee and Alcohol Giving Up to Gain: How I Knew I Was Ready For Kids and A Life Sans Coffee and Alcohol Stop focusing on what you're losing and start focusing on what you're gaining. That's the theme of this week's episode as Britany discusses two topics that may seem unrelated but really aren't at all: How she knew she was ready for kids and why she gave up coffee and alcohol years ago. This episode is for anyone going through a change in life - a change in priorities, a change in habits and needs encouragement on how to stay positive and focused throughout the process.

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]]> Stop focusing on what you're losing and start focusing on what you're gaining. That's the theme of this week's episode as Britany discusses two topics that may seem unrelated but really aren't at all: How she knew she was ready for kids and why she gave up coffee and alcohol years ago. This episode is for anyone going through a change in life - a change in priorities, a change in habits and needs encouragement on how to stay positive and focused throughout the process.

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]]> Britany Williams Buzzsprout-13092053 Fri, 23 Jun 2023 00:00:00 -0700 2051 full false Are Home Workouts Effective? My Realistic Answer Are Home Workouts Effective? My Realistic Answer Are home workouts effective? Britany answers that question on this week's podcast. So often it's believed a workout has to be done at the gym to be "good," but Britany is here to remind us that your fitness routine and health are about so much more than just where you work out.

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]]> Are home workouts effective? Britany answers that question on this week's podcast. So often it's believed a workout has to be done at the gym to be "good," but Britany is here to remind us that your fitness routine and health are about so much more than just where you work out.

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]]> Britany Williams Buzzsprout-13049800 Fri, 16 Jun 2023 00:00:00 -0700 2567 full false Postpartum Part 2: Not Wearing Jeans Any Time Soon Postpartum Part 2: Not Wearing Jeans Any Time Soon We're getting REAL about postpartum in today's episode. Britany discusses the difficulty in trying to balance success in both her career and in motherhood. And she opens up about the emotional difficulties of coming to terms with her new postpartum body and her new postpartum anxiety.

This episode is for any woman - postpartum or not - trying to stay afloat while adapting to major life changes and hopefully reminds us all that we're capable of hard things and we're not alone in the journey.

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]]> We're getting REAL about postpartum in today's episode. Britany discusses the difficulty in trying to balance success in both her career and in motherhood. And she opens up about the emotional difficulties of coming to terms with her new postpartum body and her new postpartum anxiety.

This episode is for any woman - postpartum or not - trying to stay afloat while adapting to major life changes and hopefully reminds us all that we're capable of hard things and we're not alone in the journey.

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]]> Buzzsprout-13006879 Fri, 09 Jun 2023 00:00:00 -0700 3204 full false Postpartum Part 1: Lady Bits Flapping In The Wind Postpartum Part 1: Lady Bits Flapping In The Wind Let's chat all things postpartum! In part one of this two part episode, Britany discusses her foray into new motherhood - starting with her experience as a NICU mom and ending with her recommendation on what type of underwear to wear to cover your lady bits during such a trying time. Needless to say, being newly postpartum is a journey so much bigger than just having a cute baby and Britany is here to discuss it all. 

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]]> Let's chat all things postpartum! In part one of this two part episode, Britany discusses her foray into new motherhood - starting with her experience as a NICU mom and ending with her recommendation on what type of underwear to wear to cover your lady bits during such a trying time. Needless to say, being newly postpartum is a journey so much bigger than just having a cute baby and Britany is here to discuss it all. 

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]]> Britany Williams Buzzsprout-12964362 Fri, 02 Jun 2023 00:00:00 -0700 2991 full false My Birth Story: Delivering at 32 Weeks and Getting Milked By My Husband My Birth Story: Delivering at 32 Weeks and Getting Milked By My Husband On today's podcast, we discuss how Britany went from mild preeclampsia to emergency c-section at 32 weeks in under 24 hours. No this episode isn't here to scare you about pregnancy- it's here to give you a personal, realistic insight into what preterm birth can look like - both the good and the bad - everything from successful emergency c-section reactions to postpartum bowel movements to milking your tits like a cow because that's what you become if you chose postpartum: a milk factory. 

Please note Britany is not a doctor. If you have any questions regarding your pregnancy, preeclampsia or HELLP a discussed in this podcast, please talk to a medical professional.

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]]> On today's podcast, we discuss how Britany went from mild preeclampsia to emergency c-section at 32 weeks in under 24 hours. No this episode isn't here to scare you about pregnancy- it's here to give you a personal, realistic insight into what preterm birth can look like - both the good and the bad - everything from successful emergency c-section reactions to postpartum bowel movements to milking your tits like a cow because that's what you become if you chose postpartum: a milk factory. 

Please note Britany is not a doctor. If you have any questions regarding your pregnancy, preeclampsia or HELLP a discussed in this podcast, please talk to a medical professional.

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]]> Britany Williams Buzzsprout-12922926 Fri, 26 May 2023 00:00:00 -0700 5519 full false Granny Panties and Baby Steps Make the World Go Round Granny Panties and Baby Steps Make the World Go Round This week we celebrate ONE YEAR of the Filter Free Friday podcast and Britany is sharing all she has learned. Maybe she's just getting more mature with age, but she's reminding us all that big life changes don't happen all at once. It's small steps forward that will lead you to your goals. And if there is one small step forward you can take in your life right now it's to invest in the granniest of granny panties because you will enjoy life more when you do. Guaranteed. 

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]]> This week we celebrate ONE YEAR of the Filter Free Friday podcast and Britany is sharing all she has learned. Maybe she's just getting more mature with age, but she's reminding us all that big life changes don't happen all at once. It's small steps forward that will lead you to your goals. And if there is one small step forward you can take in your life right now it's to invest in the granniest of granny panties because you will enjoy life more when you do. Guaranteed. 

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]]> Britany Williams Buzzsprout-12545913 Fri, 31 Mar 2023 00:00:00 -0700 2309 full false She's Surviving, Not Thriving She's Surviving, Not Thriving File this week's episode under hot mess express because Britany is unhinged (what else is new?). If you need a reminder that every day doesn't have to be productive, if you feel like the universe is out to get you or if you recently overspent on fake plants because you can't keep real ones alive...this episode is for you.

And if you think you have it all figured out, then get out here. No one has time for that mess.

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]]> File this week's episode under hot mess express because Britany is unhinged (what else is new?). If you need a reminder that every day doesn't have to be productive, if you feel like the universe is out to get you or if you recently overspent on fake plants because you can't keep real ones alive...this episode is for you.

And if you think you have it all figured out, then get out here. No one has time for that mess.

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]]> Britany Williams Buzzsprout-12504012 Fri, 24 Mar 2023 00:00:00 -0700 2044 full true Why Workout Modifications Aren't For Forever (But Theme Parties Are) Why Workout Modifications Aren't For Forever (But Theme Parties Are) Do you rely on modifications to get through your workouts pain free? Great. Us too. But in today's episode, Britany shines light how you may be holding yourself back by modifying TOO much.

If you struggle with chronic joint pain  any limitations in your fitness journey, this episode can be a bit of motivation to put you on the right track to feeling better and seeing progress in your workout.


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]]> Do you rely on modifications to get through your workouts pain free? Great. Us too. But in today's episode, Britany shines light how you may be holding yourself back by modifying TOO much.

If you struggle with chronic joint pain  any limitations in your fitness journey, this episode can be a bit of motivation to put you on the right track to feeling better and seeing progress in your workout.


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]]> Britany Williams Buzzsprout-12458239 Fri, 17 Mar 2023 00:00:00 -0700 2415 full false 5 Things I Wish I Knew Before Starting My Fitness Journey 5 Things I Wish I Knew Before Starting My Fitness Journey Ok it's actually 10 things. 10 things I wish I knew before I started working out consistently - like how real legging addiction is and how lifting heavy weight isn't going to make you bulky unless you're actually trying to get bulky.

Enjoy!

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]]> Ok it's actually 10 things. 10 things I wish I knew before I started working out consistently - like how real legging addiction is and how lifting heavy weight isn't going to make you bulky unless you're actually trying to get bulky.

Enjoy!

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]]> Britany Williams Buzzsprout-12409437 Fri, 10 Mar 2023 00:00:00 -0800 2840 full false IBS, Gut Health & Violations of the South Pole IBS, Gut Health & Violations of the South Pole Struggling with bloating, gas, or irregular bowel movements? SAMESIES. In today's episode Britany discusses dealing with IBS, her experience with FODMAPS and elimination diets and the wonderful world of gut health.

While she's not a doctor or a nutritionist (and recommends you consult one), Britany does want to remind you that you deserve to feel better and there is a gut health solution out there for you.

Also, say a quick prayer pre-colonoscopy prep because you and your butthole are going to need it.


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]]> Struggling with bloating, gas, or irregular bowel movements? SAMESIES. In today's episode Britany discusses dealing with IBS, her experience with FODMAPS and elimination diets and the wonderful world of gut health.

While she's not a doctor or a nutritionist (and recommends you consult one), Britany does want to remind you that you deserve to feel better and there is a gut health solution out there for you.

Also, say a quick prayer pre-colonoscopy prep because you and your butthole are going to need it.


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]]> Britany Williams Buzzsprout-12362907 Fri, 03 Mar 2023 00:00:00 -0800 2978 full false Loving Yourself Without Make Up and Glam Loving Yourself Without Make Up and Glam It's time we ditch the full face glam and the strive for perfectionism in  the moments of our lives that do not require it. In today's podcast, Britany explains her decision to not wear make up while filming her newest workout program and what you can learn from that decision.

Full self-acceptance of how you look may not ever be possible (it certainly isn't for Britany) but that doesn't mean we can't strive to be a bit kinder to ourselves in our efforts to show up a little more real and raw in our lives.

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]]> It's time we ditch the full face glam and the strive for perfectionism in  the moments of our lives that do not require it. In today's podcast, Britany explains her decision to not wear make up while filming her newest workout program and what you can learn from that decision.

Full self-acceptance of how you look may not ever be possible (it certainly isn't for Britany) but that doesn't mean we can't strive to be a bit kinder to ourselves in our efforts to show up a little more real and raw in our lives.

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]]> Britany Williams Buzzsprout-12316006 Fri, 24 Feb 2023 00:00:00 -0800 1992 full false Bury Me In Skinny Jeans in My She Shed Bury Me In Skinny Jeans in My She Shed In today's episode, Britany is going off cuff ranting about anything and everything as she goes into a weekend husband-free. Why are skinny jeans no longer cool? How long is too long to hoard clothes in the "donation" pile in your closet? What's proper protocol for approaching a potential house burglar? All the important questions will be answered in today's podcast. 

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]]> In today's episode, Britany is going off cuff ranting about anything and everything as she goes into a weekend husband-free. Why are skinny jeans no longer cool? How long is too long to hoard clothes in the "donation" pile in your closet? What's proper protocol for approaching a potential house burglar? All the important questions will be answered in today's podcast. 

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]]> Buzzsprout-12271001 Fri, 17 Feb 2023 00:00:00 -0800 1629 full false Are Bodyweight Workouts Effective? Because Wearing Headphones to Avoid Suitors Is Not Are Bodyweight Workouts Effective? Because Wearing Headphones to Avoid Suitors Is Not Can you change your body using only bodyweight workouts? Britany is here to provide insight on the pros and cons of bodyweight workouts and help you determine if they can actually help you get stronger or transform your body. Also Britany spends some time reminiscing about that one time she met a suitor at the gym who had the same name as her. Spoiler: it didn't go over well.

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]]> Can you change your body using only bodyweight workouts? Britany is here to provide insight on the pros and cons of bodyweight workouts and help you determine if they can actually help you get stronger or transform your body. Also Britany spends some time reminiscing about that one time she met a suitor at the gym who had the same name as her. Spoiler: it didn't go over well.

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]]> Britany Williams Buzzsprout-12222217 Fri, 10 Feb 2023 00:00:00 -0800 2337 full false Shifting Expectations and Becoming One With the Couch Shifting Expectations and Becoming One With the Couch NEWSFLASH: It's time to stop expecting perfection out of everything we do. In today's Filter Free Friday episode, Britany discusses the importance of shifting expectations to meet you where you are today. If you're struggling to meet the expectations you set for yourself or you feel like a failure because you had to "adjust down" a goal, then you'll find comfort in this episode - and in knowing that you're not alone.

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]]> NEWSFLASH: It's time to stop expecting perfection out of everything we do. In today's Filter Free Friday episode, Britany discusses the importance of shifting expectations to meet you where you are today. If you're struggling to meet the expectations you set for yourself or you feel like a failure because you had to "adjust down" a goal, then you'll find comfort in this episode - and in knowing that you're not alone.

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]]> Britany Williams Buzzsprout-12172914 Fri, 03 Feb 2023 00:00:00 -0800 2498 full false Cartwheels, Big Jugs and Butthole Itch Cartwheels, Big Jugs and Butthole Itch In this special Filter Free Friday x Another Mother Runner podcast, Britany and AMR co-founder Sarah Bowen Shea are discussing all things TMI during pregnancy. Britany and Sarah are no strangers to TMI conversations in their own chats together, so why not turn on a microphone and let other people hear their conversations about itchy buttholes, smelly pits, and questioning what the appropriate age to stop attempting cartwheels is? If you're looking for a laugh, you've come to the right place.

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]]> In this special Filter Free Friday x Another Mother Runner podcast, Britany and AMR co-founder Sarah Bowen Shea are discussing all things TMI during pregnancy. Britany and Sarah are no strangers to TMI conversations in their own chats together, so why not turn on a microphone and let other people hear their conversations about itchy buttholes, smelly pits, and questioning what the appropriate age to stop attempting cartwheels is? If you're looking for a laugh, you've come to the right place.

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]]> Britany Williams Buzzsprout-12125895 Fri, 27 Jan 2023 00:00:00 -0800 4156 full false Fitness Trackers and 2AM Trash Day Recon Fitness Trackers and 2AM Trash Day Recon Curious if you should use fitness trackers? Is the calorie burn metric accurate? Which should you use? Today's Filter Free episode is a no-BS approach to using fitness trackers without getting wrapped up in a toxic down spiral of obsession over calories and closing your rings. Speaking of toxic down spiral, Britany is on one, coming off of 3 hours of sleep and a prayer. Hold onto your seats for this one.

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]]> Curious if you should use fitness trackers? Is the calorie burn metric accurate? Which should you use? Today's Filter Free episode is a no-BS approach to using fitness trackers without getting wrapped up in a toxic down spiral of obsession over calories and closing your rings. Speaking of toxic down spiral, Britany is on one, coming off of 3 hours of sleep and a prayer. Hold onto your seats for this one.

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]]> Buzzsprout-12080122 Fri, 20 Jan 2023 00:00:00 -0800 2968 full true Prenatal Fitness & Bellybutton Birth Plans with Cass Olholm Prenatal Fitness & Bellybutton Birth Plans with Cass Olholm Today we welcome fitness trainer, nutritionist and badass mom of (soon to be) 2, Cass Olholm, to the Filter Free Friday podcast. Like Britany, Cass is currently navigating the waters of what fitness look likes during pregnancy and the two debrief on all things related to the topic.  Whether it's debunking the myth that fitness is hurtful to babies or laughing about boob size, ankle swelling and bellybutton woes, these two will make you realize you're not alone in your pregnancy fitness journey!

CONNECT WITH CASS:
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]]> Today we welcome fitness trainer, nutritionist and badass mom of (soon to be) 2, Cass Olholm, to the Filter Free Friday podcast. Like Britany, Cass is currently navigating the waters of what fitness look likes during pregnancy and the two debrief on all things related to the topic.  Whether it's debunking the myth that fitness is hurtful to babies or laughing about boob size, ankle swelling and bellybutton woes, these two will make you realize you're not alone in your pregnancy fitness journey!

CONNECT WITH CASS:
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]]> Britany Williams Buzzsprout-12031840 Fri, 13 Jan 2023 00:00:00 -0800 2187 full false Growing You: The Story of Claire's with Justin Schuman Growing You: The Story of Claire's with Justin Schuman Authenticity Strategist and Brand Builder Justin Schuman joins Britany on this week's Filter Free Episode to discuss the act of human-ing through the lens of social media.  Justin is an expert at finding and amplifying your personal voice but doing it in a way that just feels right - kind of like getting your ears pierced at Claire's when you're 8 and now at 34 having nostalgia for all things pink, polka dot and glitter. Just us? Cool.

Whether social media is part of your life or not, the insights Justin provides around confidence and self expression are valuable, tangible and relevant!

JOIN THE JUST HUMAN WELL COMMUNITY:
http://www.justhumanwell.com

JUSTIN'S TEDx TALK:
https://youtu.be/_CNVtn26zqQ

CONNECT WITH JUSTIN:
http://www.tiktok.com/@justinschumanofficial
http://www.instagram.com/justinschumanofficial

CONNECT WITH BRITANY:
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]]> Authenticity Strategist and Brand Builder Justin Schuman joins Britany on this week's Filter Free Episode to discuss the act of human-ing through the lens of social media.  Justin is an expert at finding and amplifying your personal voice but doing it in a way that just feels right - kind of like getting your ears pierced at Claire's when you're 8 and now at 34 having nostalgia for all things pink, polka dot and glitter. Just us? Cool.

Whether social media is part of your life or not, the insights Justin provides around confidence and self expression are valuable, tangible and relevant!

JOIN THE JUST HUMAN WELL COMMUNITY:
http://www.justhumanwell.com

JUSTIN'S TEDx TALK:
https://youtu.be/_CNVtn26zqQ

CONNECT WITH JUSTIN:
http://www.tiktok.com/@justinschumanofficial
http://www.instagram.com/justinschumanofficial

CONNECT WITH BRITANY:
http://www.instagram.com/britanywilliams
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]]> Buzzsprout-11987372 Fri, 06 Jan 2023 00:00:00 -0800 4229 full false New Year, Same Bullsh*t New Year, Same Bullsh*t Show of hands, who thought we wouldn't make it to see 2023 in one piece? Well, newsflash, 2023 is here whether we're ready or not. And this week's episode isn't some kumbaya horoscope "lets all hold hands" kind of episode about how the crystals and chakras  are all going to align in your favor. No this is the NEW YEAR SAME YOU SAME BULLSH*T kind of episode where Britany gets real about making changes in the New Year without making false promises to yourself.

Happy New Year, fam.

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]]> Show of hands, who thought we wouldn't make it to see 2023 in one piece? Well, newsflash, 2023 is here whether we're ready or not. And this week's episode isn't some kumbaya horoscope "lets all hold hands" kind of episode about how the crystals and chakras  are all going to align in your favor. No this is the NEW YEAR SAME YOU SAME BULLSH*T kind of episode where Britany gets real about making changes in the New Year without making false promises to yourself.

Happy New Year, fam.

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]]> Buzzsprout-11949268 Fri, 30 Dec 2022 00:00:00 -0800 2051 full true One Fart Away From a Good Mood One Fart Away From a Good Mood If you're struggling with the comparison trap, this episode is going to make you feel better. Because like you, Britany feels like she's failing to do all the things, to be anything close to perfect and to succeed even though evidence probably shows the contrary but who has the time to read the evidence? Y'all its the holiday season and emotions are flying high - stay safe out there. If you need some advice on how to manage it all - you've come to the right place. Maybe. No guarantees.

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]]> If you're struggling with the comparison trap, this episode is going to make you feel better. Because like you, Britany feels like she's failing to do all the things, to be anything close to perfect and to succeed even though evidence probably shows the contrary but who has the time to read the evidence? Y'all its the holiday season and emotions are flying high - stay safe out there. If you need some advice on how to manage it all - you've come to the right place. Maybe. No guarantees.

CONNECT WITH BRITANY
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]]> Buzzsprout-11921275 Fri, 23 Dec 2022 00:00:00 -0800 1364 full false WANTED: A Husband That Can Keep Up WANTED: A Husband That Can Keep Up On today's episode of the Filter Free Friday podcast, Britany provides detail around her decision to not take her husband's last name and reflects on what that decision taught her about identity, the women's rights movement and generally about how women just need husbands that can KEEP UP. Because we're moving 100 miles a minute and we are slowing down for absolutely no one!

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]]> On today's episode of the Filter Free Friday podcast, Britany provides detail around her decision to not take her husband's last name and reflects on what that decision taught her about identity, the women's rights movement and generally about how women just need husbands that can KEEP UP. Because we're moving 100 miles a minute and we are slowing down for absolutely no one!

CONNECT WITH BRITANY
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]]> Britany Williams Buzzsprout-11880126 Fri, 16 Dec 2022 00:00:00 -0800 1819 full false Booty Floss & Being Human at Work Booty Floss & Being Human at Work Today's episode is about how to be more human at the workplace and why you should do it in the first place. That may sound a bit "duh" but it's an insight Britany realized late in her career at Under Armour that allowed her to move throughout the workplace with more confidence and she knows you can it help you too.

Also, Britany's comfy pants no longer fit her sooooo.....

CONNECT WITH BRITANY
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]]> Today's episode is about how to be more human at the workplace and why you should do it in the first place. That may sound a bit "duh" but it's an insight Britany realized late in her career at Under Armour that allowed her to move throughout the workplace with more confidence and she knows you can it help you too.

Also, Britany's comfy pants no longer fit her sooooo.....

CONNECT WITH BRITANY
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams

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]]> Buzzsprout-11840288 Fri, 09 Dec 2022 00:00:00 -0800 1905 full false Perky Nips, the Pill & Pregnancy Perky Nips, the Pill & Pregnancy BIG NEWS! Britany is pregnant! And she is dishing all the details about the stress of pregnancy in your mid 30s, coming off the Pill (and why the Pill isn't evil), her journey trying to conceive, keeping her pregnancy a secret from her husband and all the highs and lows of the first trimester!

CONNECT WITH BRITANY
IG: http://www.instagram.com/britanywilliams
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]]> BIG NEWS! Britany is pregnant! And she is dishing all the details about the stress of pregnancy in your mid 30s, coming off the Pill (and why the Pill isn't evil), her journey trying to conceive, keeping her pregnancy a secret from her husband and all the highs and lows of the first trimester!

CONNECT WITH BRITANY
IG: http://www.instagram.com/britanywilliams
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]]> Britany Williams Buzzsprout-11799402 Fri, 02 Dec 2022 00:00:00 -0800 2998 full true A Celebration of the Life and Death of Monthly Goals A Celebration of the Life and Death of Monthly Goals Let's get your life back on track, shall we? One tiny goal at a time. Britany has loved having a new goal every month, but if we are being honest, she has given up hope on continuing her monthly goals in 2023. So today's episode is a celebration of the life (and death) of  monthly goals.

If you need some inspo on small, achievable (but impactful) goals you can adopt, then this episode will be a great help! And if you hate the idea of a goal, then whatever. Just kidding, you'll still enjoy hearing about the shenanigans Britany has found herself in over the last two years.

CONNECT WITH BRITANY
Instagram: http://www.instagram.com/britanywilliams
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]]> Let's get your life back on track, shall we? One tiny goal at a time. Britany has loved having a new goal every month, but if we are being honest, she has given up hope on continuing her monthly goals in 2023. So today's episode is a celebration of the life (and death) of  monthly goals.

If you need some inspo on small, achievable (but impactful) goals you can adopt, then this episode will be a great help! And if you hate the idea of a goal, then whatever. Just kidding, you'll still enjoy hearing about the shenanigans Britany has found herself in over the last two years.

CONNECT WITH BRITANY
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams

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]]> Britany Williams Buzzsprout-11753309 Fri, 25 Nov 2022 00:00:00 -0800 2908 full false Marriage and Emergency Exits Can Wait Marriage and Emergency Exits Can Wait If you're ready to get married and your partner is not - or you're single and feel "behind" because you're not married, this episode is for you. Fresh off her trip from Australia, Britany discusses YET ANOTHER story of a fire alarm going off while she's completely naked and deep dives into her decision to not pressure her boyfriend of 7 years to get married (spoiler alert: he is her husband now so it all worked out).

Today's Filter Free Friday episode is about not succumbing to the pressures of society to get married and pop out 2.3 kids if you don't want to. It's about letting things happen on their own time and not getting stuck in stairwells in Melbourne, Australia.

CONNECT WITH BRITANY
http://www.instagram.com/britanywilliams
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]]> If you're ready to get married and your partner is not - or you're single and feel "behind" because you're not married, this episode is for you. Fresh off her trip from Australia, Britany discusses YET ANOTHER story of a fire alarm going off while she's completely naked and deep dives into her decision to not pressure her boyfriend of 7 years to get married (spoiler alert: he is her husband now so it all worked out).

Today's Filter Free Friday episode is about not succumbing to the pressures of society to get married and pop out 2.3 kids if you don't want to. It's about letting things happen on their own time and not getting stuck in stairwells in Melbourne, Australia.

CONNECT WITH BRITANY
http://www.instagram.com/britanywilliams
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]]> Britany Williams Buzzsprout-11718364 Fri, 18 Nov 2022 00:00:00 -0800 3435 full true The Power of Repetition and Fast Friends The Power of Repetition and Fast Friends Identifying the repeatable patterns for success in your life may just be the key to get to where you are going. In today's episode, Britany breaks down a pivotal moment in her competitive running career that made her release the power of repetition. Determining the simple tasks that lead up to your goals and then repeating those tasks until they become ingrained in you in vital to success.

If you're looking for a reminder on how to level set your life so that you're on track to accomplishing your goals, this is the episode for you.

CONNECT WITH BRITANY
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]]> Identifying the repeatable patterns for success in your life may just be the key to get to where you are going. In today's episode, Britany breaks down a pivotal moment in her competitive running career that made her release the power of repetition. Determining the simple tasks that lead up to your goals and then repeating those tasks until they become ingrained in you in vital to success.

If you're looking for a reminder on how to level set your life so that you're on track to accomplishing your goals, this is the episode for you.

CONNECT WITH BRITANY
http://www.instagram.com/britanywilliams
http://www.tiktok.com/@britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
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]]> Buzzsprout-11583006 Fri, 11 Nov 2022 00:00:00 -0800 2121 full false Mixed But Meaningful Messages About Your Health Mixed But Meaningful Messages About Your Health If you're confused by the mixed messages within the fitness and diet industries, Britany is here to clear up the logic, science and practicality of a few of the big topics. From how often you should workout to what is required for weight loss, this episode dives into the principles you should follow in an effort to now follow for the toxic messaging that exists. Spoiler alert: a lot of it comes down to BALANCE.

CONNECT WITH BRITANY
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]]> If you're confused by the mixed messages within the fitness and diet industries, Britany is here to clear up the logic, science and practicality of a few of the big topics. From how often you should workout to what is required for weight loss, this episode dives into the principles you should follow in an effort to now follow for the toxic messaging that exists. Spoiler alert: a lot of it comes down to BALANCE.

CONNECT WITH BRITANY
http://www.instagram.com/britanywilliams
http://www.tiktokt.com/@britanywilliams

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]]> Britany Williams Buzzsprout-11581279 Fri, 04 Nov 2022 00:00:00 -0700 2762 full false Improve Your Minimum Instead of Pushing Your Maximum Improve Your Minimum Instead of Pushing Your Maximum Today's episode is inspired by a concept that Britany learned in the book "Do Hard Things" by Steve Magness which is the idea that raising the floor instead of raising the ceiling in the athletic ventures can help you improve performance without burning out on being your best every single day.

Britany provide insights on not worrying about being your best every single day, but instead increasing the minimum amount of effort you're willing to put in. This idea around improving yourself from the bottom up provides opportunities to get better without burn out and without a need for unhealthy perfectionism. Sounds nice, doesn't it?

CONNECT WITH BRITANY
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]]> Today's episode is inspired by a concept that Britany learned in the book "Do Hard Things" by Steve Magness which is the idea that raising the floor instead of raising the ceiling in the athletic ventures can help you improve performance without burning out on being your best every single day.

Britany provide insights on not worrying about being your best every single day, but instead increasing the minimum amount of effort you're willing to put in. This idea around improving yourself from the bottom up provides opportunities to get better without burn out and without a need for unhealthy perfectionism. Sounds nice, doesn't it?

CONNECT WITH BRITANY
http://www.instagram.com/britanywilliams
http://www.tiktok.com/@britanywilliams

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]]> Buzzsprout-11581167 Fri, 28 Oct 2022 00:00:00 -0700 1201 full false Gym Fear, Sweating in Denim, and Stanky Bathrooms Gym Fear, Sweating in Denim, and Stanky Bathrooms In today's episode, Britany dives deep into her own fear of people judging her while she works out in the gym. This fear makes no damn sense given that Britany is a fitness trainer and knows what she is doing, but like most legitimate fears, it doesn't have to make sense. That's what's so scary about it in the first place.

If you're in need of a laugh and you want to feel a bit better about bad workouts, embarrassing moments and the like, this episode is for you.

If you're the kind of person who stanks up the gym locker room bathroom, this is NOT the episode for you.

CONNECT WITH BRITANY
http://www.instagram.com/britanywilliams
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]]> In today's episode, Britany dives deep into her own fear of people judging her while she works out in the gym. This fear makes no damn sense given that Britany is a fitness trainer and knows what she is doing, but like most legitimate fears, it doesn't have to make sense. That's what's so scary about it in the first place.

If you're in need of a laugh and you want to feel a bit better about bad workouts, embarrassing moments and the like, this episode is for you.

If you're the kind of person who stanks up the gym locker room bathroom, this is NOT the episode for you.

CONNECT WITH BRITANY
http://www.instagram.com/britanywilliams
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]]> Buzzsprout-11540311 Fri, 21 Oct 2022 00:00:00 -0700 1635 full false I Think I Can Fly I Think I Can Fly The distance between the life you want to live and the life you're currently living isn't nearly as big as you think!! Britany says it every week on the podcast, but this week she is diving deeper into how she has created her own luck and how you can and should build a better foundation for success. So that when opportunity comes  knocking, YOU ARE READY TO ANSWER THE DOOR.

If you need motivation or a hug or a reminder that burn out is not for forever, this episode is for you. If you need change in your life, this episode is for you. If you are a human humaning on this spinning ball that we call Earth, this episode is for you.

CONNECT WITH BRITANY
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams

WORKOUT WITH BRITANY
http://www.sweat.com/britanywilliams

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]]> The distance between the life you want to live and the life you're currently living isn't nearly as big as you think!! Britany says it every week on the podcast, but this week she is diving deeper into how she has created her own luck and how you can and should build a better foundation for success. So that when opportunity comes  knocking, YOU ARE READY TO ANSWER THE DOOR.

If you need motivation or a hug or a reminder that burn out is not for forever, this episode is for you. If you need change in your life, this episode is for you. If you are a human humaning on this spinning ball that we call Earth, this episode is for you.

CONNECT WITH BRITANY
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams

WORKOUT WITH BRITANY
http://www.sweat.com/britanywilliams

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]]> Britany Williams Buzzsprout-11496994 Fri, 14 Oct 2022 00:00:00 -0700 2220 full false Reading, Meditating & Drooling Over Matthew McConaughey's Voice Reading, Meditating & Drooling Over Matthew McConaughey's Voice In today's episode, Britany highlights a lesson we all need and it's this: stop thinking you have to do things the way society has made you believe they have to get done. You can meditate with your eyes open and music on. You can read (audiobooks) while you poop. You can live life exactly how you want to.

If you're curious how Britany went from a non-reader to an audiobook connoisseur, this episode is for you. She also ends with her favorite book recommendations of all time!

Three words:  Matthew McConaughey's voice.


CONNECT WITH BRITANY
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]]> In today's episode, Britany highlights a lesson we all need and it's this: stop thinking you have to do things the way society has made you believe they have to get done. You can meditate with your eyes open and music on. You can read (audiobooks) while you poop. You can live life exactly how you want to.

If you're curious how Britany went from a non-reader to an audiobook connoisseur, this episode is for you. She also ends with her favorite book recommendations of all time!

Three words:  Matthew McConaughey's voice.


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]]> Britany Williams Buzzsprout-11453697 Fri, 07 Oct 2022 00:00:00 -0700 1682 full false Rest, Recovery and The Harry Potter Muscle Rest, Recovery and The Harry Potter Muscle This is the wake up call you need around properly resting an injury - no matter how big or small. Britany provides reminders on shifting your mentality around guilt associated with rest and shines light on the role of recovery in health. Rest and recovery are not the opposite of being fit - they are part of the fit equation. If you're struggling with an injury or a setback, this episode is what you need to feel OK with where you're at and know that IT WILL GET BETTER.

CONNECT WITH BRITANY
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams

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]]> This is the wake up call you need around properly resting an injury - no matter how big or small. Britany provides reminders on shifting your mentality around guilt associated with rest and shines light on the role of recovery in health. Rest and recovery are not the opposite of being fit - they are part of the fit equation. If you're struggling with an injury or a setback, this episode is what you need to feel OK with where you're at and know that IT WILL GET BETTER.

CONNECT WITH BRITANY
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams

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]]> Buzzsprout-11366888 Fri, 30 Sep 2022 00:00:00 -0700 1617 full false Menopause in the Workplace with Guest Sonya Barnes Menopause in the Workplace with Guest Sonya Barnes In today's episode, Britany is joined by Sonya Barnes, a life coach for female senior executives who sheds light on the impacts of menopause on working women and how it impacts companies both big and small. Whether you've gone through menopause or not, there is something to be learned in today's episode about supporting women at any age!

CONNECT WITH SONYA
https://www.sonyabarnesinternational.com/

CONNECT WITH BRITANY
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]]> In today's episode, Britany is joined by Sonya Barnes, a life coach for female senior executives who sheds light on the impacts of menopause on working women and how it impacts companies both big and small. Whether you've gone through menopause or not, there is something to be learned in today's episode about supporting women at any age!

CONNECT WITH SONYA
https://www.sonyabarnesinternational.com/

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]]> Britany Williams Buzzsprout-11364478 Fri, 23 Sep 2022 00:00:00 -0700 2746 full false Perfectionism and the Occasional Potato Perfectionism and the Occasional Potato If you struggle to slow down or if you're rattled with guilt on lazy days, then you NEED to hear this week's episode. Britany keeps it real about needing to take down days, on not being perfect 100% of the time, and how sometimes you just need to be a lazy sack of potatoes. This is your reminder that no one can do it all - so you don't have to.

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]]> If you struggle to slow down or if you're rattled with guilt on lazy days, then you NEED to hear this week's episode. Britany keeps it real about needing to take down days, on not being perfect 100% of the time, and how sometimes you just need to be a lazy sack of potatoes. This is your reminder that no one can do it all - so you don't have to.

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]]> Buzzsprout-11327849 Fri, 16 Sep 2022 00:00:00 -0700 1241 full false Tatas Out, Tampons In Tatas Out, Tampons In File this week's episode under "stories Britany probably shouldn't tell on public record" because we're getting open and honest about letting your tatas hang out, period woes during your wedding week, and convincing the IT guy you aren't trying to get some action while at work. How anyone can look at Britany with a straight face at this point is nothing short of a miracle.

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]]> File this week's episode under "stories Britany probably shouldn't tell on public record" because we're getting open and honest about letting your tatas hang out, period woes during your wedding week, and convincing the IT guy you aren't trying to get some action while at work. How anyone can look at Britany with a straight face at this point is nothing short of a miracle.

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]]> Buzzsprout-11280317 Fri, 09 Sep 2022 00:00:00 -0700 1929 full true Let Me Eat My Fajitas In Peace, Bro Let Me Eat My Fajitas In Peace, Bro On today's episode, Britany takes us on a stroll down memory lane, recounting her first date, her worst date and her best date. And how her first ever kiss was so memorable, in a good way, that every man has had to hit a high bar ever since.  Spoiler: not all have hit the mark.

Does Britany feel obligated to say her "best date" was with her husband? Yes. Was it actually? We will never know.

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]]> On today's episode, Britany takes us on a stroll down memory lane, recounting her first date, her worst date and her best date. And how her first ever kiss was so memorable, in a good way, that every man has had to hit a high bar ever since.  Spoiler: not all have hit the mark.

Does Britany feel obligated to say her "best date" was with her husband? Yes. Was it actually? We will never know.

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]]> Buzzsprout-11245293 Fri, 02 Sep 2022 00:00:00 -0700 3145 full true Minority Representation in Fitness and Lesbian Cat Videos Minority Representation in Fitness and Lesbian Cat Videos Seattle, WA group fitness instructor and actor Moses Yim joins Britany on the podcast to talk about minority representation and fostering a sense of community in the fitness industry. As an Asian American man, Moses sheds light on the stereotypes he faces and the steps he's taking to ensure he's fostering an open environment in his fitness community. Britany does her part for minority equality by watching funny cat videos from lesbians on TikTok. One approach is probably doing more good for the world than the other, but that's besides the point!

You can find Moses' podcast Off the Waitlist wherever you find your podcasts.

CONNECT WITH MOSES:
Instagram: https://www.instagram.com/mosesyim/
Off The Waitlist Podcast: https://www.instagram.com/off.the.waitlist/

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]]> Seattle, WA group fitness instructor and actor Moses Yim joins Britany on the podcast to talk about minority representation and fostering a sense of community in the fitness industry. As an Asian American man, Moses sheds light on the stereotypes he faces and the steps he's taking to ensure he's fostering an open environment in his fitness community. Britany does her part for minority equality by watching funny cat videos from lesbians on TikTok. One approach is probably doing more good for the world than the other, but that's besides the point!

You can find Moses' podcast Off the Waitlist wherever you find your podcasts.

CONNECT WITH MOSES:
Instagram: https://www.instagram.com/mosesyim/
Off The Waitlist Podcast: https://www.instagram.com/off.the.waitlist/

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]]> Buzzsprout-11204137 Fri, 26 Aug 2022 00:00:00 -0700 3454 full false Staying Active with an Autoimmune Disease and Cracked Eggs Staying Active with an Autoimmune Disease and Cracked Eggs If you're struggling from an autoimmune disease, an injury, or any physical setback, this episode will help you come to the realization that while your life may never be the same, it certainly is not over. Britany is sharing a glimpse of her life battling rheumatoid arthritis, an autoimmune disease that impacts everything from her joint health to her ability to hold a carton of eggs. 

Staying active with an autoimmune disease is possible with the right mindset and Britany is here to help you determine your "new normal" in that process.

But as a reminder, any specific questions about medications, diet protocol or what works best for your specific situation need to be addressed with a medical professional, not some rando arthritic fitness trainer you found on the internet that happens to have a  loud mouth and a microphone :-)

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]]> If you're struggling from an autoimmune disease, an injury, or any physical setback, this episode will help you come to the realization that while your life may never be the same, it certainly is not over. Britany is sharing a glimpse of her life battling rheumatoid arthritis, an autoimmune disease that impacts everything from her joint health to her ability to hold a carton of eggs. 

Staying active with an autoimmune disease is possible with the right mindset and Britany is here to help you determine your "new normal" in that process.

But as a reminder, any specific questions about medications, diet protocol or what works best for your specific situation need to be addressed with a medical professional, not some rando arthritic fitness trainer you found on the internet that happens to have a  loud mouth and a microphone :-)

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]]> Buzzsprout-11162654 Fri, 19 Aug 2022 00:00:00 -0700 2247 21 full false The Truth Behind Aging and Taking the Train(s) in NYC The Truth Behind Aging and Taking the Train(s) in NYC Today's episode is about coming to terms with getting older and the fact that your tatas sit a little lower than they did when you were 20. Britany reminds us to focus on the wisdoms we've gained, not the aesthetic we've lost and gives warning to anyone trying to make it to JFK airport from Manhattan for the first time.

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]]> Today's episode is about coming to terms with getting older and the fact that your tatas sit a little lower than they did when you were 20. Britany reminds us to focus on the wisdoms we've gained, not the aesthetic we've lost and gives warning to anyone trying to make it to JFK airport from Manhattan for the first time.

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]]> Britany Williams Buzzsprout-11124318 Fri, 12 Aug 2022 00:00:00 -0700 1707 1 20 full true How to Hone Your Inner Voice and Overthink Your Pets' Names How to Hone Your Inner Voice and Overthink Your Pets' Names Struggling to listen to and understand your inner voice can lead to repercussions that you may not even realize are holding you back. To discuss how to nurture that inner voice, Britany sits down with Claire Shorall, a teacher turned co-founder and CEO of Topknot, an online personal development club for peer conversation, accountability and action.

They chat how becoming confident takes time, how you might not even be listening to your true needs, and how your cat and dog may secretly resent you. Look, you're going to have to live with that last part. We have no advice on how to feel better about that.

JOIN THE TOPKNOT COMMUNITY:
Website: http://www.withtopknot.com
Instagram: http://www.instagram.com/withtopknot

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]]> Struggling to listen to and understand your inner voice can lead to repercussions that you may not even realize are holding you back. To discuss how to nurture that inner voice, Britany sits down with Claire Shorall, a teacher turned co-founder and CEO of Topknot, an online personal development club for peer conversation, accountability and action.

They chat how becoming confident takes time, how you might not even be listening to your true needs, and how your cat and dog may secretly resent you. Look, you're going to have to live with that last part. We have no advice on how to feel better about that.

JOIN THE TOPKNOT COMMUNITY:
Website: http://www.withtopknot.com
Instagram: http://www.instagram.com/withtopknot

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]]> Buzzsprout-11084058 Fri, 05 Aug 2022 00:00:00 -0700 3508 full false The Key to Workout Motivation and Fanny Pack Fashion The Key to Workout Motivation and Fanny Pack Fashion How to stay motivated to workout... this question pops into Britany's DMs at least once a day and so it's time she spills her no-nonsense secret to how she gets herself to work out 6x a week. She's not wasting your time with small daily habit change tips, we are talking about how to start the larger mindset shift that will cause you to never ask the "how do i stay motivated?" question ever again. Also, let's discuss fanny packs. Because while it's most likely that the crossbody bag fad is on its way out, Britany's just now hopping on board with the trend. Late, per usual. No one is surprised.


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]]> How to stay motivated to workout... this question pops into Britany's DMs at least once a day and so it's time she spills her no-nonsense secret to how she gets herself to work out 6x a week. She's not wasting your time with small daily habit change tips, we are talking about how to start the larger mindset shift that will cause you to never ask the "how do i stay motivated?" question ever again. Also, let's discuss fanny packs. Because while it's most likely that the crossbody bag fad is on its way out, Britany's just now hopping on board with the trend. Late, per usual. No one is surprised.


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]]> Buzzsprout-11045915 Fri, 29 Jul 2022 00:00:00 -0700 1340 full false Peer Pressure, Shaming and Bad Mother In Laws Peer Pressure, Shaming and Bad Mother In Laws Is someone else pressuring you to live up to THEIR standard? That is what we call adult peer pressure and it's at the heart of this week's episode. This week, Britany is tackling how to deal with feeling shamed by the expectations that colleagues, neighbors and bad mother in laws place on us. 

If you feel guilty for not being the person that society pressures you to be, then this episode is for YOU! (Spoiler alert: the only metric of success that matters is the one you place on yourself. Repeat that as often as necessary, friends)

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]]> Is someone else pressuring you to live up to THEIR standard? That is what we call adult peer pressure and it's at the heart of this week's episode. This week, Britany is tackling how to deal with feeling shamed by the expectations that colleagues, neighbors and bad mother in laws place on us. 

If you feel guilty for not being the person that society pressures you to be, then this episode is for YOU! (Spoiler alert: the only metric of success that matters is the one you place on yourself. Repeat that as often as necessary, friends)

CONNECT WITH BRITANY
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]]> Buzzsprout-11007978 Fri, 22 Jul 2022 00:00:00 -0700 1873 full false Maintaining Your Identity (and Your Sanity) In Romantic Relationships Maintaining Your Identity (and Your Sanity) In Romantic Relationships It's Britany's one year anniversary with her husband and she's sharing her best advice on navigating the waters as one transitions from being an independent bad bitch to become a married-up 30 something with a mortgage and a bad back. Hint: never try to hang a painting with your husband and don't tell your dad to keep the engagement a secret. Neither work out well.

Whether you're in a relationship or not, you will be reminded about the importance of maintaining your self identify, your voice and your own passions in every aspect of life in today's episode!

Don't forget to rate, review and subscribe to the podcast!

CONNECT WITH BRITANY:
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]]> It's Britany's one year anniversary with her husband and she's sharing her best advice on navigating the waters as one transitions from being an independent bad bitch to become a married-up 30 something with a mortgage and a bad back. Hint: never try to hang a painting with your husband and don't tell your dad to keep the engagement a secret. Neither work out well.

Whether you're in a relationship or not, you will be reminded about the importance of maintaining your self identify, your voice and your own passions in every aspect of life in today's episode!

Don't forget to rate, review and subscribe to the podcast!

CONNECT WITH BRITANY:
Instagram: http://www.instagram.com/britanywilliams
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]]> Buzzsprout-10964518 Fri, 15 Jul 2022 00:00:00 -0700 3277 16 full true How to Manage Guilt & Sometimes Feeling Like a Whale How to Manage Guilt & Sometimes Feeling Like a Whale If you tend to be hard on yourself when you don't have the energy to give 100%, this week's episode will be like a nice hug from a dear friend that talks a little too much, but always has good advice in the end. Britany shares insights on how to run faster (literally and metaphorically)  in life when you don't feel like you can.  No actual running required!

And new to the podcast, she answers YOUR questions about everything from weight loss, her favorite podcasts (this one, obvi), and how to be more compassionate with yourself.

Don't forget to rate, review and share the podcast if you liked this week's episode!

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]]> If you tend to be hard on yourself when you don't have the energy to give 100%, this week's episode will be like a nice hug from a dear friend that talks a little too much, but always has good advice in the end. Britany shares insights on how to run faster (literally and metaphorically)  in life when you don't feel like you can.  No actual running required!

And new to the podcast, she answers YOUR questions about everything from weight loss, her favorite podcasts (this one, obvi), and how to be more compassionate with yourself.

Don't forget to rate, review and share the podcast if you liked this week's episode!

CONNECT WITH BRITANY:
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]]> Buzzsprout-10924313 Fri, 08 Jul 2022 00:00:00 -0700 2542 Filter Free Friday, Britany Williams 15 full true Overcoming Imposter Syndrome and Men's Boxer Briefs Overcoming Imposter Syndrome and Men's Boxer Briefs Imposter Syndrome - sounds like a disease you'd get from that one guy in college, but no, it's just something we ALL deal with on a daily basis. But lucky for you, Britany is breaking down how to shift out of the imposter syndrome mindset in this week's podcast. She discusses her own battles with it as a continuation of last week's episode and provides advice on how to shift your mindset to focus on self improvement and growth!

CONNECT WITH BRITANY
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]]> Imposter Syndrome - sounds like a disease you'd get from that one guy in college, but no, it's just something we ALL deal with on a daily basis. But lucky for you, Britany is breaking down how to shift out of the imposter syndrome mindset in this week's podcast. She discusses her own battles with it as a continuation of last week's episode and provides advice on how to shift your mindset to focus on self improvement and growth!

CONNECT WITH BRITANY
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]]> Britany Williams Buzzsprout-10887218 Fri, 01 Jul 2022 00:00:00 -0700 1595 Filter Free Friday, Britany Williams 1 14 full true Improve Your Career and Ditch Your Dance Partner Improve Your Career and Ditch Your Dance Partner Today's episode provides valuable career advice that applies whether you're climbing the corporate ladder or are an entrepreneur. Britany spills the beans on her 12 year career at Under Armour - how she found success in a fast pace industry and how she made the decision to leave and follow her passion for fitness & training full time.

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]]> Today's episode provides valuable career advice that applies whether you're climbing the corporate ladder or are an entrepreneur. Britany spills the beans on her 12 year career at Under Armour - how she found success in a fast pace industry and how she made the decision to leave and follow her passion for fitness & training full time.

CONNECT WITH BRITANY:
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]]> Britany Williams Buzzsprout-10846322 Fri, 24 Jun 2022 00:00:00 -0700 2384 full false Stop Asking "Am I Doing Enough?" and Start Keeping Spare Underwear in the Bushes Stop Asking "Am I Doing Enough?" and Start Keeping Spare Underwear in the Bushes If you frequently find yourself wrapped up in the details, stressing about what you don't have in life, then this podcast episode is for you.  Britany reminds us about what really matters in life and how to better measure the successes in the world (hint: it's not taking stock of all your failures).  She also reminds us that it's probably best to keep a spare pair of undies in the front lawn for emergencies and to overlook your partner's competitive side. You know, the advice that REALLY matters.

CONNECT WITH BRITANY
Instagram: http://www.instagram.com/britanywilliams
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WORKOUT WITH BRITANY:
http://www.sweat.com/britanywilliams

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]]> If you frequently find yourself wrapped up in the details, stressing about what you don't have in life, then this podcast episode is for you.  Britany reminds us about what really matters in life and how to better measure the successes in the world (hint: it's not taking stock of all your failures).  She also reminds us that it's probably best to keep a spare pair of undies in the front lawn for emergencies and to overlook your partner's competitive side. You know, the advice that REALLY matters.

CONNECT WITH BRITANY
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams

WORKOUT WITH BRITANY:
http://www.sweat.com/britanywilliams

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]]> Britany Williams Buzzsprout-10807126 Fri, 17 Jun 2022 00:00:00 -0700 1670 full false Saying Yes to Cinnamon Rolls and No to Expired Make Up with Guest Becky Wade Firth Saying Yes to Cinnamon Rolls and No to Expired Make Up with Guest Becky Wade Firth Join guest Becky Wade on this week's episode about saying yes to what makes you happy (cinnamon rolls) and saying no to what doesn't (expired make up almost as old as the students she coaches).  Becky is a new mom, pro marathoner, author, and freelance writer. She shares how she balanced her expectations around fitness during her pregnancy, ponders name changes after marriage,  and reminisces with Britany about their silly days together as teammates and friends in college.

It's an episode you do not want to miss!

You can find more from Becky at:
http://www.beckyrunsaway.com

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]]> Join guest Becky Wade on this week's episode about saying yes to what makes you happy (cinnamon rolls) and saying no to what doesn't (expired make up almost as old as the students she coaches).  Becky is a new mom, pro marathoner, author, and freelance writer. She shares how she balanced her expectations around fitness during her pregnancy, ponders name changes after marriage,  and reminisces with Britany about their silly days together as teammates and friends in college.

It's an episode you do not want to miss!

You can find more from Becky at:
http://www.beckyrunsaway.com

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https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Britany Williams Buzzsprout-10762461 Fri, 10 Jun 2022 00:00:00 -0700 3591 full false Coming to Terms With Your Genes (and Jeans) Without the Words "Tone" and "Sculpt"' Coming to Terms With Your Genes (and Jeans) Without the Words "Tone" and "Sculpt"' Is your goal to tone or sculpt a certain part of your body?  Well today's  podcast is going to be a rude awakening  (hopefully not too rude) about the misleadings of the words "tone" and "sculpt." Britany provides her 2 (read: 20) cents on why there are better, more  specific, and more tangible  goals you can  focus  on when it comes to  your body and your health. 

Don''t forget to like, rate, review and subscribe if you loved  today''s podcast!

CONNECT WITH BRITANY:
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams
Facebook: http://www.facebook.com/britanywilliams

WORKOUT WITH  BRITANY:
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Is your goal to tone or sculpt a certain part of your body?  Well today's  podcast is going to be a rude awakening  (hopefully not too rude) about the misleadings of the words "tone" and "sculpt." Britany provides her 2 (read: 20) cents on why there are better, more  specific, and more tangible  goals you can  focus  on when it comes to  your body and your health. 

Don''t forget to like, rate, review and subscribe if you loved  today''s podcast!

CONNECT WITH BRITANY:
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams
Facebook: http://www.facebook.com/britanywilliams

WORKOUT WITH  BRITANY:
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Buzzsprout-10728132 Fri, 03 Jun 2022 00:00:00 -0700 1247 full false Creating Your Own Agenda & Never Trusting Siri Again Creating Your Own Agenda & Never Trusting Siri Again Fresh off her honeymoon, Britany recaps some of the high points of her trip to Italy while reminding us to pushing aside the pressures from other people and learning to live YOUR life - whether that's on vacation or in every day life.

CONNECT WITH BRITANY
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams
Facebook: http://www.facebook.com/britanywilliams

WORKOUT WITH BRITANY
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Fresh off her honeymoon, Britany recaps some of the high points of her trip to Italy while reminding us to pushing aside the pressures from other people and learning to live YOUR life - whether that's on vacation or in every day life.

CONNECT WITH BRITANY
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams
Facebook: http://www.facebook.com/britanywilliams

WORKOUT WITH BRITANY
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Britany Williams Buzzsprout-10689480 Fri, 27 May 2022 00:00:00 -0700 1667 9 full false Finding the Right Partner & Using Your Turn Signal During Emergencies Finding the Right Partner & Using Your Turn Signal During Emergencies On today's Filter Free Friday episode, Britany recounts a hilarious story that occurred on her "mini-moon" after her wedding last July and how opposites really do attract. While her husband will most likely never make a podcast appearance (#introvert), Britany has no problem telling  all the silly stories about him that remind us all that there's not just one way to live your life. If you ask Britany, the only real way to live life is loudly, full of attitude and with an addiction to buying workout clothes, but apparently that's not the case for everyone. Who knew?

CONNECT WITH BRITANY
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams
Facebook: http://www.facebook.com/britanywilliams

WORKOUT WITH BRITANY:
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> On today's Filter Free Friday episode, Britany recounts a hilarious story that occurred on her "mini-moon" after her wedding last July and how opposites really do attract. While her husband will most likely never make a podcast appearance (#introvert), Britany has no problem telling  all the silly stories about him that remind us all that there's not just one way to live your life. If you ask Britany, the only real way to live life is loudly, full of attitude and with an addiction to buying workout clothes, but apparently that's not the case for everyone. Who knew?

CONNECT WITH BRITANY
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams
Facebook: http://www.facebook.com/britanywilliams

WORKOUT WITH BRITANY:
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Britany Williams Buzzsprout-10612621 Fri, 20 May 2022 00:00:00 -0700 1064 8 full true Waking Up at 4am to Take Selfies for Strangers and Other Life Lessons Waking Up at 4am to Take Selfies for Strangers and Other Life Lessons Pull up a chair and grab something to take some notes with because Britany is dishing out 4 of the major lessons she is learned during the past 5 years as a fitness trainer and content creator on social media. You need not be fit nor social to relate to these lessons because Britany is here to  remind us what is really important in life, like waking up at 4am to take selfies for strangers on the internet. Right? Ok maybe not, but no doubt you'll be reminded of a few things you need to hear in today's episode.

And as discussed in the episode, you can check out Britany's WORK playlist here:

https://open.spotify.com/playlist/4az3BCSrQjRsYhTKKib3eK?si=ddc2f5aead8143ae

Happy listening! Now get put in some WORK!


CONNECT WITH BRITANY
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams
Facebook: http://www.facebook.com/britanywilliams


WORKOUT WITH BRITANY:
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Pull up a chair and grab something to take some notes with because Britany is dishing out 4 of the major lessons she is learned during the past 5 years as a fitness trainer and content creator on social media. You need not be fit nor social to relate to these lessons because Britany is here to  remind us what is really important in life, like waking up at 4am to take selfies for strangers on the internet. Right? Ok maybe not, but no doubt you'll be reminded of a few things you need to hear in today's episode.

And as discussed in the episode, you can check out Britany's WORK playlist here:

https://open.spotify.com/playlist/4az3BCSrQjRsYhTKKib3eK?si=ddc2f5aead8143ae

Happy listening! Now get put in some WORK!


CONNECT WITH BRITANY
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams
Facebook: http://www.facebook.com/britanywilliams


WORKOUT WITH BRITANY:
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Britany Williams Buzzsprout-10609816 Fri, 13 May 2022 00:00:00 -0700 1779 7 full true Finding Joy in the Journey & Eating Cookies Without Distraction Finding Joy in the Journey & Eating Cookies Without Distraction Searching for the key to long lasting positive change in your health or career? Today's episode will help you find joy in the journey, not just in the end result. Britany speaks a bit about her favorite book (of all time), "Atomic Habits" by James Clear, provides lessons learned during her days as a results-driven Sales Account Manager and provides insight into her May goal of mindful eating (aka eating all meals at the table with zero distractions! Yikes!).

CONNECT WITH BRITANY:
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams
Facebook: http://www.facebook.com/britanywilliams

WORKOUT WITH BRITANY
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Searching for the key to long lasting positive change in your health or career? Today's episode will help you find joy in the journey, not just in the end result. Britany speaks a bit about her favorite book (of all time), "Atomic Habits" by James Clear, provides lessons learned during her days as a results-driven Sales Account Manager and provides insight into her May goal of mindful eating (aka eating all meals at the table with zero distractions! Yikes!).

CONNECT WITH BRITANY:
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams
Facebook: http://www.facebook.com/britanywilliams

WORKOUT WITH BRITANY
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Britany Williams Buzzsprout-10566273 Fri, 06 May 2022 00:00:00 -0700 1775 6 full true Ditching Perfectionism and (Not) Booty Dancing on TikTok Ditching Perfectionism and (Not) Booty Dancing on TikTok This week's episode is a wake up call for anyone struggling with perfectionism or for anyone who judges others a little harder than they should. Britany reminds us that this world is full of imperfect humans so we should cut the act and live life to its fullest. She discusses how we would all enjoy life a bit more if we spent less time trying to hide our true selves and instead took the time to learn how to booty clap on TikTok. Ok that last bit might not apply to everyone but the sentiment is the same nonetheless!!!

CONNECT WITH BRITANY:
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams
Facebook: http://www.facebook.com/britanywilliams

WORKOUT WITH BRITANY
Http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> This week's episode is a wake up call for anyone struggling with perfectionism or for anyone who judges others a little harder than they should. Britany reminds us that this world is full of imperfect humans so we should cut the act and live life to its fullest. She discusses how we would all enjoy life a bit more if we spent less time trying to hide our true selves and instead took the time to learn how to booty clap on TikTok. Ok that last bit might not apply to everyone but the sentiment is the same nonetheless!!!

CONNECT WITH BRITANY:
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams
Facebook: http://www.facebook.com/britanywilliams

WORKOUT WITH BRITANY
Http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Britany Williams Buzzsprout-10524464 Fri, 29 Apr 2022 00:00:00 -0700 1372 1 5 full false Training for Life Instead of Vanity and Ruining the Family BBQ Training for Life Instead of Vanity and Ruining the Family BBQ If you need some unconventional motivation to get off the couch and get working out, you've come to the right place. In today's episode, Britany provides a reality check on why you shouldn't be working out for looks and provides insight on how getting mugged made her realize she's training for something much bigger than a toned six pack and nice arms. Let's just say when given the choice to "fight or flight," Britany is apparently a fighter. Who knew? Don't try this at home, folks. But do go workout after you listen to this week's episode!

CONNECT WITH BRITANY:
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams
Facebook: http://www.facebook.com/britanywilliams

WORKOUT WITH BRITANY:
http://www.sweat.com/britanywilliams





SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> If you need some unconventional motivation to get off the couch and get working out, you've come to the right place. In today's episode, Britany provides a reality check on why you shouldn't be working out for looks and provides insight on how getting mugged made her realize she's training for something much bigger than a toned six pack and nice arms. Let's just say when given the choice to "fight or flight," Britany is apparently a fighter. Who knew? Don't try this at home, folks. But do go workout after you listen to this week's episode!

CONNECT WITH BRITANY:
Instagram: http://www.instagram.com/britanywilliams
TikTok: http://www.tiktok.com/@britanywilliams
Facebook: http://www.facebook.com/britanywilliams

WORKOUT WITH BRITANY:
http://www.sweat.com/britanywilliams





SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Britany Williams Buzzsprout-10481909 Fri, 22 Apr 2022 00:00:00 -0700 1889 1 4 full true Coffee, Alcohol and Betty White Noise Coffee, Alcohol and Betty White Noise Are you relying on external forces to make you happy? Today's episode highlights how overuse of things like your snooze button, coffee and alcohol can cause avoidance of the larger issues you really should be addressing.

Britany also "celebrates" a week without her husband as he travels for work while she ushers in a new phase in her Golden Girls obsession thanks to her new alarm clock. That last part doesn't make any sense here but it will when you listen, okay?! 

CONNECT WITH BRITANY:
Instagram/TikTok/Facebook: @britanywilliams

WORKOUT WITH BRITANY:
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Are you relying on external forces to make you happy? Today's episode highlights how overuse of things like your snooze button, coffee and alcohol can cause avoidance of the larger issues you really should be addressing.

Britany also "celebrates" a week without her husband as he travels for work while she ushers in a new phase in her Golden Girls obsession thanks to her new alarm clock. That last part doesn't make any sense here but it will when you listen, okay?! 

CONNECT WITH BRITANY:
Instagram/TikTok/Facebook: @britanywilliams

WORKOUT WITH BRITANY:
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Britany Williams Buzzsprout-10439809 Fri, 15 Apr 2022 00:00:00 -0700 1500 Filter Free Friday, Britany Williams 1 3 full true Aligning Actions to Identity & Shooing Your Own Roosters Aligning Actions to Identity & Shooing Your Own Roosters Do you feel like your actions don't always align with your goals and aspirations? This week's podcast will help you make small changes to better show up as the person you want to become. Britany inspires you to course correct behavior, to reflect on your mindset and she provides sage advice on how to (not) get a pissed off rooster out of your yard on a Sunday afternoon. You know, just in case that happens to you too.

CONNECT WITH BRITANY
Instagram: @britanywilliams
TikTok: @britanywilliams
Facebook: @britanywilliams

WORKOUT WITH BRITANY
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Do you feel like your actions don't always align with your goals and aspirations? This week's podcast will help you make small changes to better show up as the person you want to become. Britany inspires you to course correct behavior, to reflect on your mindset and she provides sage advice on how to (not) get a pissed off rooster out of your yard on a Sunday afternoon. You know, just in case that happens to you too.

CONNECT WITH BRITANY
Instagram: @britanywilliams
TikTok: @britanywilliams
Facebook: @britanywilliams

WORKOUT WITH BRITANY
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Britany Williams Buzzsprout-10399647 Fri, 08 Apr 2022 00:00:00 -0700 1306 Filter Free Friday, Britany Williams 1 2 full false Social Media Filters and Shaving Your Whole Foot Social Media Filters and Shaving Your Whole Foot On this Filter Free Filter episode, Britany explains why, despite the podcast name suggesting otherwise, it's okay to use filters on social media. It's about not letting your physical appearance dictate who you are, and instead investing both in your internal and external self. She's also admitting to embarrassing things about her body, because why not? It's only the first date (er, first podcast episode) and Britany's not afraid to overshare, per usual!

Connect with Britany:
IG: @britanywilliams
TikTok: @britanywilliams
Facebook: @britanywilliams

Workout with Britany:
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> On this Filter Free Filter episode, Britany explains why, despite the podcast name suggesting otherwise, it's okay to use filters on social media. It's about not letting your physical appearance dictate who you are, and instead investing both in your internal and external self. She's also admitting to embarrassing things about her body, because why not? It's only the first date (er, first podcast episode) and Britany's not afraid to overshare, per usual!

Connect with Britany:
IG: @britanywilliams
TikTok: @britanywilliams
Facebook: @britanywilliams

Workout with Britany:
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Britany Williams Buzzsprout-10277061 Fri, 01 Apr 2022 00:00:00 -0700 1397 1 1 full true Introducing the Filter Free Friday Podcast with Britany Williams Introducing the Filter Free Friday Podcast with Britany Williams Coming in April is a new weekly podcast hosted by global fitness trainer Britany Williams. Part motivational, part witty banter, Filter Free Friday is the podcast that feels like the kind of unfiltered casual chat with a good friend that leaves you energized to be better, stronger and happier in all aspects of your life - from your career to your relationship to your workout.

Each week, Britany and her guests will serve up the motivation and deep belly laughs you need to end the week on right foot. So buckle up because your Fridays are about to be Filter Free!

Connect with Britany:
Instagram: @britanywilliams
Facebook: @britanywilliams
TikTok: @britanywilliams

Workout with Britany:
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Coming in April is a new weekly podcast hosted by global fitness trainer Britany Williams. Part motivational, part witty banter, Filter Free Friday is the podcast that feels like the kind of unfiltered casual chat with a good friend that leaves you energized to be better, stronger and happier in all aspects of your life - from your career to your relationship to your workout.

Each week, Britany and her guests will serve up the motivation and deep belly laughs you need to end the week on right foot. So buckle up because your Fridays are about to be Filter Free!

Connect with Britany:
Instagram: @britanywilliams
Facebook: @britanywilliams
TikTok: @britanywilliams

Workout with Britany:
http://www.sweat.com/britanywilliams

SIGN UP FOR BRITANY'S NEWSLETTER
https://britany.myflodesk.com/filterfree

ASK BRITANY A QUESTION OR REQUEST A TOPIC

https://forms.gle/j9NC3yM5vrdBs8mJ8

]]> Britany Williams Buzzsprout-10312538 Thu, 24 Mar 2022 11:00:00 -0700 94 1 0 full false